Rumination is repetitively going over a thought or a problem without completion. When people are depressed, the themes of rumination are typically about being inadequeate or worthless. The repetition and the feelings of inadequacy raise anxiety and interferes with solving the problem. Then depression deepens.
Rumination can be switched off by two good methods:
1. Get out of the negative neural networks:
Use family or friends to help you remember when things turned out fine.
Interfering with rumination may be helped with a memory jogger for times you were feeling good by going over pictures of happy memories.
2. Separate the problems and make plans:
Rumination might prevent you from solving the problem or from moving on if you do not have a solution at the moment. Try to unhook problems from each other to see if you have an actual problem you can solve or just worry to eliminate.
The better you get at interrupting rumination, the lighter your depression will become. It is possible to stop brain patterns that contribute to anxiety and depression by stopping rumination. It gets easier the more you practice and finally you will be able to do it automatically.