Stopping Rumination
ADHDers are prone to rumination, a swirl of negative thoughts about a topic that we cannot seem to let go. This causes many problems, including getting stuck and not being able to move forward. Ruminating can be a huge stumbling block to living a fulfilling life.
Pause
It is imperative to build up the skill of pausing when you are stuck in rumination. Take a deep breath or several, and really pause. This may be difficult at first, but it becomes easier with practice. What you need to do is interrupt the pattern of overthinking. This will help you stop ruminating and move to something that serves you.
Re-Evaluate the Situation
We all have stories we tell ourselves about what is happening in our lives. These stories may or may not be helpful. Look at how you are viewing your current situation. Is the story you are telling yourself true? Is it serving you? It might be hard to take this bird’s eye view in the midst of rumination, but it will become easier with practice.
Externalize Your Thoughts
Part of the issue with rumination is the thoughts are stuck in your head. There, they swirl around and wreak havoc. If you can, talk out the situation with someone you trust. If that is not possible, try other ways of externalizing your thoughts. Journaling is a great exercise. Sometimes even talking out loud to no one in particular or your dog is helpful.
Find a Healthy Distraction
Yes, you read that right. When you are in the midst of rumination, it can be good to distract yourself. Find something in which you can engage your mind. By engaging your mind in something else, you will forget about the thing about which you are ruminating, at least for a little bit. In that little bit, while you are distracted, the situation might resolve itself, or a solution might come to you.
It is important to note that the distraction must be a healthy distraction. Distracting yourself with something unhealthy (e.g., junk food) will only cause more problems. So, be sure to make it a healthy distraction.