When trying something new, like setting a new goal or establishing a new habit, we often stumble. Letting go of our mistakes can be challenging. The mind may become caught in the roundabout of "should have’s," performance replays, self-loathing, and/or self-doubt. If you have found yourself caught in this cycle, here are a few tips to help you exit the rumination roundabout and continue moving forward toward your goals!
Identify what rumination looks like for you. Here are a few common signs:
Cyclical, unproductive thinking
Feeling stuck in your head
Feeling disconnected (e.g. from others, from your body)
Negative emotions
When you find yourself ruminating, try one of the following:
Tap into your senses. Look. Take a deep breath and notice what you see. Listen. Take a second deep breath while closing your eyes or softening your gaze. Notice what sounds are coming to you. Feel. Take another breath and notice what you feel (e.g. the pressure of the chair underneath you, the feel of a breeze or the texture of your clothes on your skin).
Visualize letting go. Picture the ruminative thoughts in the palm of your hand. Squeeze your fists as if you are gripping these thoughts, feeling the tension in your hands. Slowly release your fist. Visualize the thought dissolving as you allow the tension to melt away.
