Here's How Rumination Exacerbates Your Stress Levels.
Have you ever been stressed all day because you can’t stop thinking of something unfair that happened that morning? Or the previous week? This human tendency to obsess, trying to work things out in one's mind, is common. When these thoughts turn more negative and brooding, that's known as rumination.
A Little About Rumination
Rumination is comprised of two separate variables -- reflection and brooding. The reflection part of rumination can actually be somewhat helpful -- reflecting on a problem can lead you to a solution. Also, reflecting on certain events can help you process strong emotions associated with the issue. However, rumination in general, and brooding in particular, are associated with less proactive behavior (pre anxious) and more of a negative mood. Co-rumination, where you rehash a situation with friends until you’ve talked it to death, also brings more stress to both parties. In short, if you find yourself constantly replaying something in your mind and dwelling on the injustice of it all, thinking about what you should have said or done, without taking any corresponding action, you’re likely making yourself feel more stressed. And you are also likely experiencing some of the negative effects of rumination.
The Toll of Rumination
Rumination can be oddly irresistible, and can steal an hour of your attention before you even realize that you’re obsessing again. In addition to dividing your attention, however, rumination has several negative effects.
Stress
Several bestselling books on mindfulness are currently being touted as excellent stress-relief resources: The Power of Now, A New Earth, and Wherever You Go, There You Are, for example. One of the major reasons that these books relieve stress so well is that they provide examples of how to drastically cut down on rumination, which leads to a stressed state of mind. In fact, studies show that rumination can raise your cortisol levels, signifying a physical response to stress resulting from rumination.
Negative Frame of Mind
Not surprisingly, rumination is said to have a negative affect, or produce more depressed, unhappy mood. Not only is this unpleasant in itself, but from what we know about optimism and pessimism, this brings a whole new set of consequences.
Less Proactive Behavior
While people may get into a ruminating frame of mind with the intention of working through the problem and finding a solution, research has shown that excessive rumination is associated with less proactive behavior, higher disengagement from problems, and an even more negative state of mind as a result. That means that rumination can contribute to a downward spiral of negativity.
Self Sabotage
Research has linked rumination with negative coping behaviors, like binge eating. Self-sabotaging types of coping behavior can create more stress, perpetuating a negative and destructive cycle.
Hypertension
A link has also been found between rumination and hypertension. Rumination may prolong the stress response, which increases the negative impact of stress on the heart. Because of the health risks involved in hypertension, it’s particularly important to combat rumination and find healthy strategies for dealing with stress and staying centered. (See this article for more on relieving high blood pressure).
For proven strategies on reducing rumination and effectively dealing with emotional stress, let go of stress and anger. If a strong tendency toward rumination persists, it could be indicative of a greater problem; a therapist or psychiatric assessment can be helpful in helping you let go.
By Elizabeth Scott, M.S., About.com
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