People; They usually keep in mind the people who cause them stress and bad experiences in their lives and the events they have experienced throughout their lives. This feeling; it affects the moment they live and even their future life experiences. Sometimes, when they argue with someone, they repeat their discussion dialogue with him, getting more angry, skipping or becoming unable to do the plan to reach the actual solution. This action; It can also mean thinking about business problems that focus not on how they will change things but how stressful they are.
This can mean repeating all the stresses of the day or even hypothetical situations instead of falling asleep at night. Repeating does not really solve things, but only keeps the stressful situation fresh. This condition is known as rumination.
The Importance of Cleansing the Mind
Research has shown that rumination can be harmful in many ways, and clearing the mind and freeing oneself from rumination is an important skill for maturation. One of the main problems with rumination is that when it comes to focusing on past or future negative events, the present is stressful for itself. This situation triggers stress. You cannot enjoy the moment when stress is triggered. This condition can lead to chronic stress, an unhealthy type of stress that can lead to many problems related to physical, mental, and emotional health.
In addition, studies have reported that rumination also affects resting. Rumination not only delays the time when you can stop work stress and start relaxing at the end of the day, it can also affect sleep. Persons; They spend less time relieving stress and more time keeping their stressful situation fresh. And those who do ruminate receive two doses of stress.
Chronic stress, aggravated by the repetition of events, causes the biological systems that respond to stress to be overactivated. Over time, it contributes to the formation of diseases that are the body’s response to stress. Rumination can alter the body’s stress-sensitive systems by increasing and prolonging exposure to physiological mediators such as cortisol, the hormone that occurs due to stress. One study found that those who did this had lower levels of cortisol at the beginning of the day and higher levels of cortisol in their system at the end of the day. However, cortisol hormone levels decrease when daily stresses are controlled.
Rumination can also kill the creativity. A study showed that those who constantly focus on problems in business life are less creative in their work, while those who think about problem-solving about these issues improve their work faster. This means that work and accompanying problems move home, leading to problem-solving thinking, a more relaxed day after work, as well as a more creative and possibly more effective performance on the job.
Other studies were related to rumination, which reduced the ability to see the solution to problems, potentially causing more stress. Cleansing the mind; It can help combat rumination, as well as a better sleep, the opportunity to work after work, more focus on work, increased creativity and can be beneficial in relationships. With these benefits in mind, it is important to spend time on mind cleansing.
A situation; If it becomes inextricable and thinking about it no longer leads to a positive change, it is time to take steps to clear the mind and stop rumination. In his negative feelings, like many things in life, clear your mind by letting go.
Some tips that can be applied in mind cleansing are;
Studies show that meditation can help in cleansing the mind. Forgiveness helps to let go of repetition and to get away from all negative emotions. In meditation, existing problems are removed by providing the appropriate environment for focusing on deep thought. It is known that the feeling of pain and anger felt after the end of the meditation program decreased by 40%.
In addition to meditation, it is effective in developing awareness on different issues and cleansing the mind. It is a way of being completely immersed in an activity, rather than directing attention to other things. Mindfulness is a great mind-occupying option for busy people. Directing attention; Although it requires slowing down the recall of unwanted events in the mind and focusing on one thing, it does not involve stopping all activity as traditional meditation does. For example, cleaning the house, engaging in different hobbies can be a healing way of clearing the mind and doing things.
Try Daily Writing
If the mind is full of stressful thoughts, submission to thoughts can be beneficial. Transferring the events that tire and upset the person on paper causes emotional relief. Reading what is written in an ongoing period of time and thinking about the subject without stress is effective in generating logical solutions. Although writing is a comforting action, setting time limits on the subject to be written prevents rumination. According to research, the most effective time frame for conveying emotions is 20 minutes. This time period has shown that it is an effective time for positive mental and emotional change without rumination with what is written.
Sometimes, one of the best ways you can change your mind is to change your focus. You can take a break from your stressful life by going out, hiking with a friend, doing a project or a hobby, or reading a book. Bringing these positive activities to life is an excellent way to avoid stress and anxiety.
Getting in touch with friends
When you are overly nervous and rumored, it may be noticed that being with friends is not fun and damages friendship relationships. On the contrary, focusing on the relationship can minimize stress and rumination tendency, and strengthen relationships. Getting in touch with friends is therefore a great way to deal with stress. Studies have shown that those with strong intragroup ties or social connections tend to use less rumination to cope with stress and actually have low depression, post-traumatic stress disorder, and stress-related inflammatory responses.
If instead of repeating problems in the mind, a friend who empathizes and gives positive advice is chosen, talking to a friend can be not only a healthy distraction, but a highly effective stress-dealing strategy. Often times, even getting in touch with friends and getting together to strengthen bonds provides a gain and distracts from rumination. This is a fun and healthy way to deal with stress and anxiety.