Getting unstuck from problems
The Meaning Of Ruminating & What It Means For You
‘Pondering’ is a common way in which people try to cope with various psychological problems. Mentally thinking through issues can also happen through discussions with friends and family.
Psychologists have long been interested in these processes and, in particular, the distinction between helpful and unhelpful methods of contemplating difficulties.
Two of these methods are called rumination and co-rumination.
What’s in this article:
Thought loops
Considering responses to common psychological issues such as depression, a person’s coping or ‘response style’ has been of interest to researchers for a long time. Psychologist Susan Nolen-Hoeksema described the word ‘rumination’ as a type of response style that locks people in a repetitive pattern of thinking about the causes and consequences of problems (like low mood). This creates mental ‘stuckness’ that blocks progress with a problem. For this reason, rumination tends to make psychological problems worse and keep them going.
Ruminate synonym
Amanda Rose has more recently identified a process called ‘co-rumination’ whereby repetitive/unproductive thinking occurs in the form of discussions between people. Like rumination, co-rumination has been linked with depression, and anxiety, and a growing number of other psychological issues (1, 2, 3).
Not all forms of repetitive thought are intrusive or unhelpful. Reflection, problem-solving, and planning have been associated with positive outcomes (4) What’s more, some types of repetitive thought (e.g., co-rumination) are associated with both positive and negative consequences (2, 4).
The story of repetitive thinking and coping is, therefore, a complex one.
Obsessive rumination disorder
Unhelpful, repetitive thinking patterns are a feature of numerous psychological and mental health problems. Rumination was first detected in depression by Nolem-Hoeksema. Subsequently, rumination has been found to trigger and maintain other problems, particularly anxiety (5).
Repetitive thoughts are called ‘obsessions’ in Obsessive-Compulsive Disorder (OCD). These thoughts are often characterised by fears of contamination, losing self-control, performing some unacceptable behaviour (amongst others).
Different approaches to coping
Given this complexity, how does a person distinguish between helpful and unhelpful thinking?’ One suggestion is to consider the relative usefulness of two broad coping responses; emotion-focused and problem-focused coping.
Emotion-focused coping, the primary focus is on managing painful feelings associated with psychological problems (rather than ‘solving’ them). This approach can be useful for issues that cannot be easily or readily solved. Relaxation exercises, enjoyable activities, and spending time with supportive family/friends are examples of emotion-focused coping strategies. Attempting to influence how you feel in these circumstances may be more helpful than repetitively thinking about the causes and consequences of unpleasant emotional states as a means to resolve them.
Problem-focused coping looks to tackle difficulties head-on. For example, high levels of stress at work or school could be reduced by dropping activities that have been taken on voluntarily. Where there is an identifiable and modifiable source of emotional distress, certain types of repetitive thinking (e.g., problem-solving and planning) may represent useful forms of repetitive thinking.
How to stop thinking about something
Actively trying to stop a thought, image or memory often leads to trouble.
Whatever you do, don’t picture a pink elephant in your mind.
What happened? Did you immediately imagine a pink elephant?
If you did, you’re not alone. Effectively, I tried to get you to suppress something in your mind. When we try to ‘not think about something’, the opposite often occurs.
This is why suppressing mental activity (like rumination) often does not work.
How to stop ruminating
So we cannot rely on thought suppression as a strategy for rumination.
Common to both rumination and co-rumination is the tendency to get stuck with a problem. This happens when you focus solely on how bad you feel and worry about potential/actual adverse effects.
To avoid unhelpful forms of thinking like rumination and co-rumination, you may find it useful to focus on what you can realistically change about a psychological difficulty. Ask yourself ‘What practical steps can I take to cope and/or make positive progress with this problem?’
Bear in mind the potential problem- and emotion-focused strategies you could use. Consider what might help in the long-term, rather than employing quick fixes with unintended consequences (e.g., reducing anxiety by avoiding a situation you will eventually need to confront). Are there strategies you have seen other people use which may be useful in your circumstances?
You can treat the occurrence of a psychological difficulty as a learning opportunity. This approach can be a helpful way to prevent being drawn into rumination. Consider what the situation teaches you about your own response to problems with the following questions:
What is my usual reaction?
What are the pros and cons of this response?
What am I trying to achieve with this response?
What does this say about my beliefs about this problem?
Are those beliefs valid?
Is there another way to think about this?
Summary
Be aware of the various helpful and unhelpful thinking patterns available when attempting to get unstuck from problems. Rumination and co-rumination can be particularly problematic approaches that trigger and exacerbate psychological difficulties such as low mood. Watch out for repetitive thinking and discussions that don’t seem to give you any new ideas/information about where to go with a problem.
Also, watch out for problem-talk that makes you feel more helpless and drags you into worst-case scenario daydreaming. When you get into this type of situation, it’s time to change your approach. Spend time thinking about the above questions, and remember both problem- and emotion-focused coping strategies can be employed.
Learn about related thinking issues in this article about heuristics and cognitive distortions.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can also help with rumination. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
References
(1) Calmes, C. A., & Roberts, J. E. (2008). Rumination in interpersonal relationships: Does Co-rumination explain gender differences in emotional distress and relationship satisfaction among college students? Cognitive Therapy and Research, 32, 577–590. doi:10.1007/s10608-008-9200-3
(2) Rose, A. J. (2002). Co-rumination in the friendships of girls and boys. Child Development, 73, 1830–1843. doi:10.1111/1467-8624.00509
(3) Rood, L., Roelofs, J., Bögels, S. M., Nolen-Hoeksema, S., & Schouten, E. (2009). The influence of emotion-focused rumination and distraction on depressive symptoms in non-clinical youth: A meta-analytic review. Clinical Psychology Review, 29, 607-616.
(4) Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163-206.
(5) Valenas, S. P., & Szentagotai, A. T. (2015). Rumination in generalized anxiety and social phobia: A qualitative systematic review. Transylvanian Journal of Psychology, 15, 61-88
