The brain stuck in a spin cycle. Techniques to disrupt the default mode network, stop repetitive worry, and shift attention to constructive problem-solving.
NEUROBIOLOGICAL CONTEXT
Rumination is the compulsion to repetitively think about the causes, situational factors, and consequences of one’s negative emotional experience. Unlike problem-solving (which leads to a solution), rumination is a closed loop that leads nowhere.
Neurologically, rumination is hyperactivity in the Default Mode Network—the brain regions active when you are not focused on the outside world. The DMN is the “wandering mind,” and a wandering mind often wanders into the past or future worries.
You cannot “stop” rumination; you must “shift” gears.
Attentional Shift: The DMN and the TPN (Task Positive Network) are anti-correlated. They cannot be on at the same time. To stop ruminating, engage in a highly demanding sensory task (sprinting, cold shower, complex puzzle) to force the brain into the TPN.
Cognitive Distancing: Refer to yourself in the third person (“Why is John feeling this way?” vs “Why am I feeling this way?”). This creates psychological distance and reduces emotional intensity.
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