Life can easily rush by, and we can miss moments that can make us happy or happier. Taking time to focus on the here and now, can aid with your 5 Ways to Wellbeing.
When we feel low, we often get into a spiral thinking pattern known as rumination, where we often focus on the past. Thoughts that often start with, “If only…“, and focus on lots of regret and disappointment, they include “I should have…“, “I could have…“. Conversely, when we ruminate when we are feeling stressed or anxious, we often fear about future events that haven’t even taken place, thoughts often start with “What if…“. The more we ruminate, the more it impacts on our ability to think straight.
- Think of a real problem
- Think of a solution
- Act upon the solution
- Problem fixed
When we ruminate, we repeat and don’t get to an end point
- Think of a problem
- Worry about the problem
- Think about the problem some more
- Worry about the problem some more
- Repeat on and on and on and on and on and…. you get the idea.
The more we ruminate, the more habitual it becomes. When negative rumination gets a grip, it can lead to unhelpful behaviours such as self-isolation, heavy drinking, self-harm, comfort eating, etc.
What can be done about rumination?
- Try to be more aware of your thoughts processes
- “I don’t need to go over these thoughts right over and over again right now, I can think about my options when I am in a more positive mood”
- “I can’t stop my thoughts but I can choose not have ruminations right now”
- Do something that will take your attention away from your thoughts
- “What can I do now that will make me feel better?”
- “Is there someone I can talk to to help me problem solve?”
- “Instead of focusing on the negatives, is there something else that I can take notice of?”
Taking notice can be in many forms. It can include meditation, mindfulness, and there are plenty of apps that can help you with that. ORCHA is an organisation that reviews health based apps including ones for mindfulness, on the basis of how effective they are. To see some of the apps they recommend, click here. If you are a campus based student at the University of Cumbria, there are mindfulness sessions available at various times of the year, some of which are free to attend.
Of course, at this time of year, there are so many little, but beautiful moments to cherish and take note of. The UK being a temperate climate, makes Autumn a particular good time to take notice. Take a look around outside, and focus on the changes.
This heightened awareness of what is going on around us, can enhance your self-understanding. Taking more notice in our lives doesn’t make our problems go away, but helps us to tune into what is important in our lives, or to give a break from rumination.
Read more about how you can “Take Notice” here