Mini Episode #6-Rumination
The One You Feed8 Sep 2014

Mini Episode #6-Rumination

Eric explores rumination and how damaging it can be to our mental health.

What is it?
What's the difference between rumination and self reflection?
Hebb's Law and the role it plays in rumination.
How to escape rumination.

Rough Transcript:

A few weeks ago I was at one of the local meditation centers and people were doing walking meditation. There was a guy walking incredibly slow and everyone was backing up behind him because no one but a disabled snail can move at that pace. So people weren’t doing walking meditation they were standing and looking at this guy with a grouchy look on their faces.
So I decided to stop him and explain that no one else could enjoy the meditation experience and it would be helpful if he could go just a bit faster.
A few minutes later we sat back down for sitting meditation and my mind began racing. Should I not have said anything? Was I rude? Was this guy angry? So I decided that when we got up I would go over to him and explain myself and make sure we were good. Problem solved….except not for my mind. On and on it went re-playing the scene and thinking about the upcoming conversation.
This is commonly know as rumination or brooding.
Rumination is the compulsively focused attention on the symptoms of one's distress, and on its possible causes and consequences, as opposed to its solutions. Rumination is generally considered differently than self-reflection. Self-reflelction tends to offer new insights wheras rumination is just playing the same negative thoughts and feelings over and over.

You will never plow a field by turning it over in your mind-
Irish Proverb

The challenge with rumination (or brooding) is that it feels like we are doing something about the issue or problem by continuing to think about it and ponder it. However rumination is extremely destructive and has been strongly linked to deep depression and anxiety. In fact a The UK's biggest ever online test into stress, undertaken by the BBC's Lab UK and the University of Liverpool, has revealed that rumination is the biggest predictor of the most common mental health problems in the country.
The tricky thing is that worry and rumination can seem essential part of coping effectively. The idea of letting go of rumination and worry can be frightening. The ironic thing is that rumination tends to increase anxiety and effectiveness in problem solving goes down as anxiety increases.
In addition a mind that ruminates becomes more likely to continue to do it. We have talked on the show about how we create pathways in our brain that become every easier to fall into the more reengage them. This is not a fanciful idea or silly positive thinking. Neurosccience has something called Hebbs Law. The phrase, “neurons that fire together wire together” The meaning of Hebb’s axiom is that each experience we encounter, including our feelings, thoughts, sensations, and muscle actions becomes embedded in the network of brain cells, that produce that experience. Each time you repeat a particular thought or action, you strengthen the connection between a set of brain cells or neurons.
Think of it like taking a walk in the woods. Your thoughts are like hikers. The first hiker has to blaze her own trail. But over subsequent trips a trail gets worn in to the ground and more and more hikers will take that trail. The more hikers that take the trail the clearer it becomes and the more likely that future hikers will take it. It takes much more energy to go off the trail. Our brains work the same way, there is a need to conserve energy. Our brains use about 25% of the body’s total energy so the brain is going to default to the neural circuits that take less energy.
So it’s important to determine whether we are ruminating or problem solving. If the thinking does not lead to a course of action within a reasonable period it is probably rumination.
Back to my story above, the first few minutes while I thought about the situation and came up with a plan of action was useful self- reflection and problem solving. Everything after that was useless rumination.
in our interview with Dan Harris he talks about the difference between useless rumination and what he calls constructive anguish . The question he asks himself is “Is this useful?” If it doesn’t lead to meaningful effective action then it is useless rumination.
If we are ruminating the most important thing is to come to a hard stop. As soon as the ruminative thought begins – that one that doesn’t lead to new insights but is the same path – you immediately have to distract yourself with something that requires concentration. The key at this point is to stop the cycle. We have to stop the brain cold, we need to stay off the path. So anything that distracts us and requires concentration will work. Play a game, solve a puzzle, anything is better than the rumination.
So a quick summary, brooding is the process of playing negative thoughts and emotions over and over. It is also extremely destructive. It is a key indicator of depression, anxiety, high blood pressure and heat disease. We need to interrupt the brooding as soon as it begins. The best way to do this is to immediately switch the brain to something that requires concentration.
Some of our most popular interviews that you might also enjoy:
Kino MacGregor
Strand of Oaks
Mike Scott of the Waterboys
Todd Henry- author of Die Empty
Randy Scott Hyde

See omnystudio.com/listener for privacy information.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Avsnitt(930)

How to Accept Limitations and Make Time for What Counts with Oliver Burkeman

How to Accept Limitations and Make Time for What Counts with Oliver Burkeman

In this episode, Oliver Burkeman, discusses how to accept limitations and make time for what counts. He offers a compelling exploration of the challenges inherent in daily living. With a focus on understanding imperfectionism and life’s constraints, his work provides practical strategies and thought-provoking insights for finding greater balance and meaning in life. In this episode, you will be able to: Embrace imperfectionism to unlock personal growth potential Discover techniques to infuse everyday life with meaning and purpose Overcome the challenge of finite time to live a fulfilling life Shift from perfectionism to take meaningful action in life Master strategies to manage information overload and find balance For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

8 Okt 202454min

How to Overcome Loneliness and Navigate Adult Friendships with Kristen Meinzer and Jolenta Greenberg

How to Overcome Loneliness and Navigate Adult Friendships with Kristen Meinzer and Jolenta Greenberg

In this episode, Kristen Meinzer and Jolenta Greenberg share their insights and experiences on how to overcome loneliness and navigate adult friendships. Kristen and Jolenta’s journey through self-help books and their unique friendship dynamic provide valuable perspectives on the complexities of personal growth and maintaining genuine connections. The conversation delves into the challenges of adult friendships, the evolving nature of connections, and the importance of open communication and vulnerability in fostering meaningful relationships. In this episode, you will be able to: Discover effective strategies for maintaining friendships as adults Learn powerful techniques to overcome loneliness and foster genuine connections Uncover the benefits of cognitive behavioral therapy in combating loneliness and enhancing well-being Explore practical tips for maintaining friendships across different geographic locations Navigate the complexities of best friend breakups with empowering insights and guidance For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram Support The One You Feed on Patreon See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

4 Okt 202458min

Why We Need to Rethink Mental Illness with Sarah Fay

Why We Need to Rethink Mental Illness with Sarah Fay

In this episode, Sarah Fay brings a unique blend of personal experiences to the conversation around mental health recovery and explores why we need to rethink mental illness. Sarah's journey of recovering from mental illness underscores the complexities and challenges individuals face in navigating mental health diagnoses. She delves into the limitations of the DSM and the influence of societal perceptions, as well as an ongoing dialogue that sheds light on the path to recovery with empathy and understanding. In this episode, you will be able to: Unravel the truth behind mental health misinformation on social media Discover the risks of self-diagnosing mental health and how to avoid them Uncover the impact of social media on mental health awareness and well-being Understand how mental health diagnoses are determined and the challenges with such diagnoses Embrace effective strategies for personal recovery from mental illness For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram Support The One You Feed on Patreon  See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1 Okt 20241h 2min

How to Overcome Childhood Emotional Neglect with Jonice Webb

How to Overcome Childhood Emotional Neglect with Jonice Webb

In this episode, Jonice Webb defines and discusses how to overcome childhood emotional neglect (CEN). She brings a wealth of knowledge and insight into the complexities of emotional neglect, offering practical strategies for healing and growth. Her work provides valuable guidance for individuals navigating their healing journey and empowers them to cultivate greater emotional awareness and healthier connections with people in their lives. In this episode, you will be able to: Understand emotional neglect and notice the subtle signs of it in your life Discover how to heal childhood emotional neglect and nurture your inner child for a happier, more fulfilling life Enhance your emotional intelligence for more meaningful connections with others Explore effective self-soothing techniques to bring about calm and comfort in times of emotional distress Learn actionable steps to strengthen the emotional bonds for more nurturing and supportive relationships To learn more, click here!  See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

27 Sep 202450min

How to Learn to Love Life Sober with Christy Osborne

How to Learn to Love Life Sober with Christy Osborne

In this episode, Christy Osborne discusses how to learn to love life sober! She shares her deep and personal understanding of the societal pressures that often intertwine with alcohol consumption. Christy’s journey to sobriety offers a candid exploration of the “mommy wine culture”, challenging its pervasive influence. Through her personal experiences, she provides valuable insights and practical strategies for navigating an alcohol-free life that prioritizes mental wellness. Christy’s perspective offers a compassionate and empowering approach for individuals seeking joy and fulfillment in an alcohol-free lifestyle. In this episode, you will be able to: Discover the surprising benefits of embracing an alcohol-free lifestyle Uncover effective methods for breaking free from the mommy wine culture Learn powerful strategies for conquering Dry January and beyond Explore the profound impact of alcohol on mental wellness Master the art of building a strong support system for a fulfilling life of sobriety To learn more, click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

24 Sep 20241h

How to Embrace the Sacredness of Everyday Life with Mirabai Starr

How to Embrace the Sacredness of Everyday Life with Mirabai Starr

In this episode, Mirabai Starr shares how to embrace the sacredness of everyday life. She shares her journey of moving away from the pursuit of perfection and towards accepting the intertwining of both the good and bad aspects of life. She emphasizes the importance of setting intentions, finding the sacred in ordinary moments, and embracing the full spectrum of experiences and emotions. This conversation includes many valuable insights on spirituality, personal growth, and the human experience, and explores ways to navigate life's complexities with a clear mind and open heart. In this episode, you will be able to: Embrace life's challenges through spirituality and find inner strength Learn to build a spiritual practice for a healthier and fulfilling lifestyle Discover the importance of self-acceptance for personal growth and happiness Uncover the role of mysticism in everyday life and tap into its transformative power. Navigate grief and loss with spiritual insight, finding comfort and healing along the way To learn more, click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

20 Sep 20241h 6min

How to Deal with Burnout Through Self-Compassion with Kristin Neff

How to Deal with Burnout Through Self-Compassion with Kristin Neff

In this episode, Kristin Neff shares effective strategies for how to deal with burnout through self-compassion practices.  Drawing from her work as a teacher and researcher, as well as her personal experiences, she offers several strategies and real-life examples to illustrate the transformative power of self-compassion. She emphasizes the importance of self-compassion in fostering resilience and empathy, especially in challenging circumstances.   In this episode, you'll be able to: Discover effective self-compassion practices to combat burnout and thrive in any environment Uncover the powerful benefits of establishing in a mindful self-compassion practice  Learn effective strategies for coping with stress and maintaining resilience in challenging times Explore the impact of physical touch on self-compassion and its significance on overall well-being Overcome self-criticism with kindness and cultivate a more compassionate mindset in your life To learn more, click here!See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

17 Sep 202454min

How to Find Focus and Master Attention with Dr. Amishi Jha

How to Find Focus and Master Attention with Dr. Amishi Jha

In this episode, Dr. Amishi Jha discusses how to find focus and master attention. She explores the concept of a peak mind, emphasizing the balance between action and reflection and also highlights the different modes of attention. The conversation also delves into practical strategies for improving attention and cognitive function that emphasize the impact of mindfulness practices on attention and overall well-being. In this episode, you will be able to: Unlock peak focus and attention through mindfulness meditation Master stress reduction with powerful mindfulness practices Uncover the cognitive neuroscience behind sharpening your attention Elevate your situational awareness with proven strategies Enhance your tactical skills with the remarkable benefits of mindfulness To learn more, click here!  See omnystudio.com/listener for privacy information.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

13 Sep 202450min

Populärt inom Utbildning

bygga-at-idioter
historiepodden-se
det-skaver
rss-bara-en-till-om-missbruk-medberoende-2
nu-blir-det-historia
alska-oss
svd-ledarredaktionen
johannes-hansen-podcast
harrisons-dramatiska-historia
allt-du-velat-veta
roda-vita-rosen
not-fanny-anymore
rikatillsammans-om-privatekonomi-rikedom-i-livet
sa-in-i-sjalen
i-vantan-pa-katastrofen
sektledare
rss-max-tant-med-max-villman
handen-pa-hjartat
rss-sjalsligt-avkladd
jagaren