Rumination done right?

Overthinking, particularly in the form of rumination—characterized by repetitive and negative thoughts about personal circumstances—can be deeply problematic. Rumination involves fixating on negative emotions, pondering their causes, significance, and consequences. When caught in this cycle, we might question our feelings, wonder why we can’t manage them better, or compare ourselves unfavorably to others or an idealized self.

Rumination is problematic for several reasons:

• It prolongs and intensifies negative moods—such as sadness, anger, anxiety, and depression—delaying emotional recovery.

• It limits our ability to find solutions, fostering pessimism and hindering our grasp of necessary details, even when insights arise from our ruminations.

• It interferes with concentration and our capacity to notice and engage with changes in the external world.

Consequently, rumination can increase our vulnerability to depression, insomnia, eating disorders, and impulsive escape behaviors, particularly substance use. It traps us in a stress response, marked by lower heart rate variability, and can hinder therapeutic progress.

However, rumination can also be beneficial, aiding the processing of traumatic events, preparing us for future challenges, prompting recovery from depression, and fostering positive behaviors. The key lies in how we ruminate.

Among the factors that trigger and sustain rumination, abstract thinking significantly impacts its usefulness. Abstract thinking encourages broad analyses of our negative states, prompting questions like “Why am I feeling this way?” This approach often limits problem-solving and exacerbates depression.

In contrast, concrete thinking focuses on the “how” of a solution, such as asking, “How can we solve this?” This mindset promotes better problem-solving and reduces negative self-judgment.

And our choice, in choosing a concrete, solution-oriented perspective instead of an abstract, problem-focussed perspective, is at the heart of the existentialist claim that we have both freedom and responsibility in every situation, and we create out selves through out choices. In this case, by choosing how we respond to our thoughts and feelings, and even choosing our thoughts and feelings.

By using negative feelings as motivation for solutions through concrete thinking, we can find meaning in our suffering. This concept echoes Viktor Frankl’s logotherapy; having survived concentration camps, Frankl emphasized the importance of “attitudinal meaning”—our ability to choose our responses even in dire circumstances. As Frankl himself stated, “When we are no longer able to change a situation, we are challenged to change ourselves.” When we can’t change the situation, we can change how we think and feel about it and what we take from it. Frankl’s work illustrates how patients confronted with the Tragic Triad—unavoidable pain, guilt, and death—find meaning in their experiences.

This concrete, problem-solving perspective also aligns with the principles of solution-focused brief therapy, which prioritizes concrete examples of solutions already within reach, rather than delving into the causes and nature of the problem. As Steve de Shazer, one of the founders of solution-focused therapy, stated, “The future is not a result of the past; it is a result of what we do in the present.” This approach encourages individuals to focus on their strengths and resources, fostering a proactive mindset that can lead to effective change.

Ultimately, the way we engage with our thoughts can profoundly shape our emotional landscape. By cultivating concrete thinking and viewing our feelings as opportunities for growth, we can transform rumination from a cycle of despair into a pathway for understanding and resilience. Embracing this mindset not only helps us navigate our challenges but also empowers us to find meaning and purpose in our experiences, fostering a healthier relationship with our emotions and ourselves.

References

• Aurelius, M. (2006). Meditations (G. Hays, Trans.). Penguin Classics. (Original work published ca. 180 AD)

• Frankl, V. E. (2006). Man’s search for meaning: An introduction to logotherapy (4th ed.). Beacon Press. (Original work published 1946)

• de Shazer, S. (1985). Keys to solution in brief therapy. W. W. Norton & Company.

• Watkins, E. R., & Roberts, H. (2020). The role of rumination in psychological disorders: A systematic review. Clinical Psychology Review, 78, 101832. https://doi.org/10.1016/j.cpr.2020.101832