Actionables!!!

Question 1

How to stop ruminating!

Answer 1

1. Recognise when you’re ruminating. Start by becoming aware of your rumination patterns and triggers. Notice when you’re getting caught up in repetitive negative thoughts and acknowledge that it’s not helpful for your wellbeing

***Distract yourself
call a friend or family member
do chores around your house
watch a movie
draw a picture
read a book
do some exercise

2.Challenge your negative thoughts. When negative thoughts arise, it’s important that you try to question their validity. Ask yourself if there is evidence to support those thoughts ??? or if there might be alternative explanations. If there isn’t any evidence for your negative thoughts, you might be worrying and ruminating over nothing. This can help you to reframe negative thoughts into more realistic and positive ones

3.Engage in mindfulness and grounding techniques. It can be helpful for you to practise being present in the moment. Engage in activities that help you to focus on the here and now, such as deep breathing exercises, meditation, mindfulness, or paying attention to your senses (for example, noticing the sounds around you or feeling the texture of objects). You could also try some positive affirmations for mental health. This can help you to distract yourself from negative thoughts and ground yourself in the present moment. Find out more about breathing exercises for anxiety and the importance of mindfulness for mental health

4.Practise relaxation techniques. You could also explore relaxation techniques such as deep breathing or progressive muscle relaxation. Or you could simply do something you enjoy and that helps you to relax. This might be things like reading, listening to music, or other hobbies. These can all help to reduce stress and promote a calmer state of mind. Find out more about relaxation techniques for anxiety

5.Shift to problem-solving. Instead of dwelling on the problem, you could try to shift your focus to finding solutions. Break down the issue into smaller, manageable steps and take action towards resolving it. For example, if you’re ruminating about potentially missing a deadline at work, you could create a to-do list of tasks, communicate with your manager, organise your workload, and set a realistic timeline for completion. By actively taking steps to address the issue, you can redirect your energy from rumination to constructive problem-solving, empowering you to make positive changes and move forwards

6.Set boundaries. You might find it useful to allocate specific times during the day for reflection or worry, rather than letting it consume your entire day. Set aside dedicated ‘rumination time’ and limit it to a defined period. This can help to prevent you becoming overwhelmed

7. Work on enhancing your self-esteem
   Many people who ruminate report difficulties with self-esteem. In fact, there may be a link between a lack of self-esteem and a tendency to ruminate, according to some scientists.

Ways of enhancing your self-esteem include reviewing and appreciating your strengths and building on them.

8.Seek support. Don’t hesitate to reach out to trusted friends, family or professionals for support. Sharing your thoughts and feelings can provide a fresh perspective and help you to gain new insights into your situation and what you’re ruminating over

Question 2

Daily Non-Negotiables:
* Gratitude
* Exercise and sun exposure
* Re-focusing on the important stuff
* Reframing negative thoughts into a more constructive way
* Challenge your believes
* Learn
* Dont take everything so seriously, cuz anything rarely is :)
* Zoom out, have the astronaut perspective

Question 3

What make you feel good:
* music
* take a break
* cat videos
* connecting to people
* exercise
* chocolate :D

Question 4

Taking new challanges that make you uncomfortable:
*travel
* book club
*debate
*acting
*dance

It rewires your brain to have other projections!!!

Question 5

Zoom out!!!!!!!!!!!!!!!!!