If you’ve learned how to stop ruminating, I’m impressed. Overthinking, planning, and worrying can be a difficult habit to break.

Did you notice that I linked rumination to habit? That’s because it basically is. There is nothing wrong with the emotions you feel, it is just a matter of how hard you try to solve the problems related to your emotions.

A bad habit comes from being so controlled by these feelings that you have little logical thought.

What is rumination and how do we stop ruminating?

Some of these problems you’re analyzing are just scenarios. Here’s a quick definition of rumination

Rumination means repeatedly analyzing feelings of distress or problems while trying to find a solution, but without taking action.

Maybe you saw yourself in this definition, maybe not. I know I did. So, while rumination is one of the hardest habits to break, it is possible. Here are some techniques that may help you and me learn how to stop ruminating.

1. Notice your ways of thinking
   The reason you should practice recognizing rumination is that it can happen without you knowing. I’ve always had trouble constantly ruminating, every time I’m alone. I couldn’t drive five miles without trying to solve at least 10 different problems. At some point, I started correcting myself.

“Stop working out,” that’s what I was always saying in my head. Somewhere along the way, I picked up this little phrase to keep me focused. If you can notice that you are thinking about it, you can practice a phrase that helps you understand what is happening. It’s like the best part of you is in disciplining your mistakes. It’s interesting, and it works.

2. Acceptance sometimes
   I read somewhere about acceptance, and thought of something called the “Serenity Prayer,” not to be spiritual, but to reiterate a point, so bear with me.

“God has given me the wisdom to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

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It’s just a positive phrase engraved on many boards to help people keep their heads up. This is important in helping you learn how to stop ruminating.

The reason is that you are wise in accepting the things you cannot change. I’m not saying you can’t get a better job, leave an unhealthy relationship, or anything like that. Things you can’t change, like death, for example, you have to accept.

If you’re ruminating, if there’s something that can’t be changed and you’re trying anyway, consider this prayer.

3. Stay away from stimuli
   You’ve heard about triggers before, but anyway, it means something that quickly creates negative feelings. You can be stimulated by words, smells, tastes, expressions, objects, or almost anything.

Triggers don’t just cause a temporary problem. Sometimes when there is a trigger, your ruminative thoughts can increase. If you know what triggers your negative emotions, try to stay away from them until you stop ruminating.

4. Estimate deviations
   It’s hard to worry about an ex-fight with a loved one when you’re distracted, I mean really distracted. When something negative happens and you’re prone to rumination, get distracted. Find something to do that you enjoy, so your mind doesn’t start running around looking for action, which sometimes may never happen.

While teachers always hate distractions, and we are taught to stay focused, in this case, distractions are okay. Appreciate distractions when bad things happen. It could be the thing that slows down the intensity of rumination.

5. I should let it go
   Sometimes, even though you know you should do something, you have to let it go. Your thoughts are full of different solutions and actions that need to be done to solve the problem, and there is an enormous amount of energy to build your thoughts.

To help yourself conserve your emotional energy and stop your mind from being overactive, you have to let go of some things. No matter how hard you try, letting them go can actually be the best thing for the situation. Often times, problems take care of themselves.

6. That support system
   I’ll tell you, I only have a few people I can call for a support system. I need to do better. Maybe some of you need to do better too.

Listen, you need a support system because you should never carry the burden alone. You don’t have to sit and think about difficult issues without another mind or two trying to help.

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Although your support system is not supposed to give you the final answer, it can highlight different perspectives. They can serve as sounding boards and a comforting presence as well. I think it sounds a bit selfish to want a support system for your problems, but it’s not. Most support systems support each other, so no one is left out.

7. Try sound solutions
   Here’s another way to reduce rumination. If you think you’ve found a good solution to a problem, try it and see what happens. Although there is a risk that this may not work, there is also a possibility that this is what you have to do all the time. Taking action with stable solutions is a smart move.

The only thing you need to do first is to make sure that you have the ability to distinguish between a sound solution and an unconventional idea. Solutions that reduce rumination.