Living Carefree: How To Break Free From Constant Brooding

Constant brooding puts a strain on the soul and body functions. The body and soul are in constant contact with one another via the brain. Positive and negative moods are translated into body signals. Negative thoughts cause stress to develop and more of the hormones adrenaline and cortisol to be released. In the short term this leads to more strength, in the long term it puts a strain on the immune system and the organs of the body. Muscle tension and a reduction in the immune system then lead to diseases. There are simple ones Methods to permanently free yourself from constant brooding.

Negative thoughts in an endless spiral

Brooding has nothing to do with thinking about a fact and finding creative solutions. Brooding people deal with questions that don't have concrete answers. Thoughts circle without a goal and without a solution in sight. As in a merry-go-round, the negative thoughts go on and the brooding intensifies.

If a neighbor does not say hello, simple explanations such as 'the neighbor didn't see me in the hurry' or 'my neighbor is just a rude person' will not be accepted. More and more negative possibilities are being considered and these are drawing ever larger circles. "Why do other people dislike me" or "why am I someone who is not noticed by anyone".

The ruminations rock and prepare the ground for depressive moods. Brooding can only occur in a state in which the attention is focused on oneself in a greatly increased degree. Nobody has to be permanently exposed to negative thoughts. It is possible that To regain control of your own thoughts and to switch off the brooding.

5 ways to stop worrying thinking

Here are five methods to help stop worrying thinking:

1. Recognize your worries

Many people find it helpful to write down what causes them distress. If you don't want to write a diary, you can try the writing technique according to James W. Pennebaker for a few days. 15-20 minutes are written over a period of three to four days.

Those affected write everything down by hand, without thinking about beautiful handwriting, grammar or the meaning of what is written. What has been written down is not shown to anyone, nor is it analyzed. This technique is particularly liberating in traumatic experiences. Anger and aggression are reduced.

2. Share your concerns

Another option is to write a journal and talk about the grief. In order to talk to someone, you need to develop trust and overcome the shame of communicating. By talking to a person or by writing a diary, the issues of concern are structured and the feelings are better processed.

A conversation with friends or a psychologically trained person opens up the possibility of new information being gained and worries being put into perspective. As a result, the thoughts lose their often unclear nature. If the brooding thoughts have to be precisely formulated, this requires clear trains of thought that follow a structure.

This removes the basis for many fears and worries. In addition, by writing them down and speaking them out, they are detached from the inner circle of thoughts of the brain. The head and the brain are free again and can concentrate on something new.

3. Get rid of worries

Negative thoughts can be turned off using techniques. Brooding is a habit. Habits have been learned. As a result, they can be unlearned again or at least stopped. When the thought carousel starts to turn, everyone can say 'stop' to themselves or imagine a stop sign.

This will break the brooding thoughts. There are exercises that can be used to direct one's own attention to something else. By drawing attention to smells and sounds, brooding is eliminated.

This can also be done during a walk, during which the person concerned pays attention to as many details as possible. Negative thoughts can be resolved through an exercise in which they are imaginary placed on leaves that slowly float away on the water.

4. Take care of yourself more

To escape negative thoughts, everyone should take care of themselves. The center in the brain that is responsible for positive feelings and thoughts can be trained. A few minutes a day are enough for everyone to consciously remember positive things. Healthy eating and exercise also have a positive effect on thoughts.

A balanced diet rich in vitamins increases fitness. In addition, half an hour of exercise is recommended every day. Those who are not enthusiastic about any sport will also achieve good results with cycling and forest walks. Exercise reduces stress and normalizes heart rate and blood pressure.

5. Relaxation exercises for inner balance

Inner balance can be strengthened through meditation and yoga. Control of the breath is regained during the exercises. Since the breath represents the connection between man and the world, it makes the meditator sensitive to his surroundings.

Meditation and yoga free the inner image from the negative thoughts and create space in which the positive thoughts can unfold. Training twice a week is enough to achieve significant improvements against constant brooding after two months.

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Therapy: when worries still prevail

If the negative thoughts cannot be turned off in spite of all the exercises and worries get out of hand, a professionally conducted therapy will help. Medicines are also available to support therapy. Outpatient and inpatient therapies are paid for by the health insurance companies. Behavioral therapy in combination with relaxation techniques has proven particularly useful.