Think Thursday: Rumination-What, Why and How to Stop!

Alcohol Minimalist: Change Your Drinking Habits!

In this Think Thursday episode, we're diving deep into the concept of rumination—the exhausting cycle of repetitive, negative thinking. Molly breaks down why our beautiful, brilliant human brains get stuck in this mental quicksand and how it can sabotage our progress, especially when trying to change habits like drinking. More importantly, you'll learn science-backed strategies to interrupt this cycle and start moving forward

Key Topics Covered:

• What is Rumination? Understanding how repetitive negative thinking traps us in unproductive loops.
• Why Do We Ruminate? Exploring how our brains are wired for survival and how modern-day emotional threats trigger overthinking.
• The Impact of Rumination: How chronic rumination fuels anxiety, depression, and stress, keeping us stuck in habits that don't serve us.
• Five Science-Backed Strategies to Stop Rumination:
  1. Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.
  2. Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.
  3. Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.
  4. Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.
  5. Name It to Tame It: Label your thoughts to create distance and diminish their power.

Actionable Challenge:
This week, when you catch yourself spiraling into overthinking, visualize a big red stop sign. Pause, breathe, and ask yourself: What kind of thought is this? Then label it without judgment. This simple act is the first step toward lasting change.
Resources Mentioned:

• 📖 Dr. Susan Nolen-Hoeksema – Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.
  Buy on Amazon
• 📚 Dr. Ethan Kross – Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.
  Buy on Amazon
• 💙 Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.
  Visit Self-Compassion.org
• 🎧 Related Episode on Worry: Dive deeper into how to manage worry and anxiety.
  Listen Now

★ Support this podcast ★