It is easy to enter a cycle of repetitive thoughts sometimes. However, it becomes worrisome and threatens to take a toll on your mental health if you get stuck in the cycle with obsessive and negative thoughts. According to experts, rumination can be a symptom of various mental health conditions, commonly occurring with obsessive-compulsive disorder and generalized anxiety disorder.

It also accompanies or worsens anxiety and other disorders.

Doctors say since there is a big difference between general worry and rumination, the condition can lead to other complications like:

Chronic stress due to prolonged stress response

Inflammation

Negatively affected mental activity, including thinking and processing emotions

Substance use disorders

Worsened anxiety, depression, impulsive behaviors, and sleep problems

While it may be difficult to stop intrusive and negative thoughts, experts suggest breaking the cycle by identifying and challenging these thoughts as early as possible. A few ways to stop rumination, include:

When you notice you are starting to ruminate, the best way to break the thoughts is to distract yourself with:

• Calling a friend
• Doing chores around your house
• Watching a movie
• Cooking
• Gardening
• Exercising

Focus on healthy habits

It is important to put your focus on healthy habits like regulating sleep, eating nutritious and healthy food, and staying in touch with friends and family. Doctors say it is important to sleep properly as it helps you have more control over your brain when you're more rested.

Many times, a few unrealistic goals can cause fear or perception of failure – leading to rumination. And so, to leave that worry behind about why and how you have not reached a goal revisit and adjust it again setting a more realistic vision of what you want to do in the future.

Keeping track of what triggers you to go into rumination is very important. According to mental health experts, you must keep a journal of what you are doing, what time of day it is, and where you are when these thoughts enter your mind.

You may be able to notice a pattern and then take steps to avoid those triggers.

Relaxation techniques like deep breathing, meditation, and practicing mindfulness can ease the symptoms of anxiety like rumination.

You can also practice some physical exercises like yoga and aerobics to feel light and happy.

Many times, ruminating thoughts make you feel isolated. And so, with the help of a trusted friend, you can get an outside perspective to help you get away from the negativity that you do not want. You might request your friend to help you list out actions or events that turned out well in the past to gain some perspective. Be sure to speak with a friend who can give you that perspective rather than ruminate with you.

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