The human mind can be so brilliant, constantly inventing, creating, and problem-solving. This is because our minds generate thousands of thoughts in a single day. Of those thousands, some produce groundbreaking new ideas that change the world. Other thoughts that pop into our mind are joyful or pleasant, many are neutral and produce little to no emotion, and then naturally some thoughts are more difficult to experience- self-judgments, negative predictions, doubt, and distressing memories. Unfortunately we cannot control what images, phrases, or stories enter our minds, which is why it can often feel that our brains are working against us. In reality, the brain is just doing its job and we have a front row seat to experience all of it- pleasant and unpleasant.
Thoughts have the ability to greatly impact our mood and emotional state, which is why thought processes play a significant role in anxiety and depressive disorders. While we don’t have the ability to prevent a distressing thought from entering our minds, we do have agency and control over what we do next and how we respond. Once we develop a greater awareness of the thought patterns that impact our mental health, we can catch ourselves in the act and interrupt the process.
Worry
Worry involves recurring thoughts surrounding uncertainty and predicted threats in the future. This process is usually prompted by an anxiety-provoking thought along the lines of “what if something goes wrong?” It is important to differentiate between worry, which is often ineffective and leads to distress, and problem-solving. Problem-solving includes identifying potential solutions and action steps you can take to address a concern, and ends once you’ve decided on a plan.
Rumination
Rumination occurs when we experience persistent thoughts about ourselves, others, a situation we’re in, or the world that lead to distressing emotions. This may include replaying a mistake you made over and over again or comparing yourself to others. When we’re ruminating, we’re often not paying close attention to what we’re doing or what’s happening in front of us.
Strategies
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Label what’s happening, state to yourself “this is worry” or “my mind is ruminating again.” This helps us to take a step back and observe the process rather than participating in it.
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Name the thought pattern as if it was a story, movie, or television show. For example, maybe you have the “nobody likes me” story on repeat in your head.
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Some find it helpful to imagine their thoughts as clouds passing through the sky, leaves floating down a stream, or a car driving past. Thoughts come and go, but we often end up stuck on specific ones because they feel so true or important. This imagery helps us to allow the thought process to happen naturally without resisting it, and to watch it rather than getting tangled up in it.
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Practice redirecting your attention. Like the mind, our attention is a powerful tool. See if you can redirect your attention to what’s going on in the physical environment around you. Can you pay attention to small details around you that you wouldn’t notice if you were in your head? What are you doing, and how can you fully immerse yourself in it?
