How I cope with “thought looping” (rumination)

I spend a lot of time, particularly when trying to fall asleep, thinking much the same thoughts over again. Always negative, about the past or future. A common one is “everyone hates you.” I also find myself thinking “I’m not right for anyone”, “I’m too much and yet not enough”, and generally beating myself up. There’s also future related thoughts, anxious in nature. I worry that I’ll always be alone. That I’ll never gain a life I find meaningful. That my disability will prevent me having anything I want in life.

The title of this post says “how I cope” and maybe that’s a little optimistic. I actually really struggle with these thoughts and have done for a long time. For many years, I ruminated about trauma I had been through, which was horrible.

So maybe this should be an explanation of ways I, and maybe you, can cope?

I already journal, and sometimes that just becomes a written form of rumination for me. I find myself covering the same ground day after day. I sometimes try to find a more positive outlook when journalling and this can have a positive effect – but I definitely don’t experience journalling as allowing me to stop holding onto thoughts. This can work well for some people though.

An idea I’m intrigued by is verbalising, maybe even writing down, the opposite scenario to your anxious worries. Then spending time imagining that instead. I often imagine how more negative scenarios would play out, to help me feel I could cope, but this probably just helps convince me they’ll happen. Imagining the opposite sounds like a better way to do things, I reckon.

Playing a lengthy meditation can help soothe my mind whilst I’m waiting to fall asleep. For the duration, it takes my mind away from those loops by redirecting me to the audio and my breath. It’s not a complete cure, but it is a good way to get some respite.

Something else that’s suggested is using a mantra. I’m not sure this would work for me, because it already feels demanding to keep that kind of thing up. That, and very out of character for me. Perhaps I should give it more of a try, but I don’t think this is for me.

Those are the suggestions I think could work whilst trying to fall asleep. There’s also exercise, and distractions and other more active strategies for the day time. Obviously, these aren’t an option when you’re in bed.

Where I sourced my suggestions

attncenter and ADDitudemag