5 Simple Strategies To Help You Worry Less This Year

Believe it or not, psychologists have a term to describe people who like to think a lot. The trait is called need for cognition. It refers to people who enjoy effortful thinking and feeling motivated to attempt to understand and make sense of things. For the most proportion, this is associated with positive traits, like openness, higher self-esteem and lower social nervousnes. On the flip side, some types of intensive reasoning — notably rumination and worry — tend to be associated with being closed to new ideas and poor mental health. Anxiety and rumination form a feedback loop-the-loop where one causes the other. Here, you’ll learn to recognize when you’re ruminating so you can disrupt the loop.

1. Identify When You’re Ruminating
To reduce your rumination, you’re first going to need to identify it. Rumination can be about minor issues( “Why did I pay $4.20 for gas at the first gas station off the road when I could’ve driven a half-mile down the road and paid $3.60? I shouldn’t have been so stupid…etc.” ). Rumination can also be more heavy-duty self-criticism( “What’s wrong with me? I have these dreams but I don’t stimulate them happen. Am I simply full of hot air? Maybe I don’t want them severely enough? Am I a only a big hoax? “) Ruminating can sometimes be a bit like daydreaming, in that people often get lost in rumination without realise they’re doing it.

Experiment: Fill in the following blanks to create a list of topics you ruminate on: Replaying conversations with people in power positions in your life. For example, replaying dialogues, including email dialogues, with ______[ insert names of people] ______.

Replaying memories of experiences of failure from the past, for example ______. Thinking about styles in which you’re not as perfect as you’d like to be. For instance, thinking you’re not as good at ______ as you’d like. Thinking about things you should be doing to be more successful, such as ______.