Rumination: What Does It Consist Of And How Is It Treated?

Brooding, or pathological worry, is comparable to a room where oxygen slowly fails. It’s like getting lost in a labyrinth with no way out, a house without doors and windows. This psychological state is, as you can imagine, the basis of anxiety disorders.

Why does it happen? Why is the human mind so prone to lead to distressing situations? It must be understood that worry is, in effect, the cognitive component of anxiety. It is what fuels it and at the same time makes it so resilient. Similarly, we must not overlook another important aspect: worries feed on fear.

We tend to worry when we are not sure what can happen, when we tell ourselves that something bad will happen or when, in an attempt to solve a problem, we question everything. We may come to the conclusion that this is due to a negative attitude towards things. However, this is not the case at all; behind the negativity, the shadow of fear is hidden.

Brooding turns into mental anguish. In this psychological scenario, no ideas or desires are born … much less hope. It is necessary to recognize these mental patterns in order to defuse them. Let’s take a closer look at the matter.

Why do we care and what is it for?

By itself, worry is a normal psychological mechanism. Its purpose is to solve a problem, a restlessness that, for whatever reason, deprives us of tranquility. This cognitive, emotional and psychophysiological activation leads us to employ, under normal circumstances, some coping strategies to reduce uncertainty, fears and find a solution.

Moreover, it is good to know that in recent years the interest of science in concern has increased considerably. Until recently, in fact, attention was focused almost exclusively on knowing “how much” the human being cares and how this affects states of anxiety.

In recent years, however, studies such as the one conducted by Dr. Mark Freeston of the University of California, United States, have sought to identify common sources of concern.

The concerns are due to two specific causes

According to the work of Dr. Freeston and his team, most of our concerns have two origins:

• We worry because we anticipate a negative event. For example, we are afraid of disappointing others, of not getting what we expect, of losing something important to us or, even more, of feeling guilty about not doing certain things in a certain way.

• The second reason we worry is rather curious. On average, we tend to think that “worrying a lot” about things makes us more responsible people. As if spending hours thinking about certain things could help us find a solution and gain more control. In reality, this is almost never the case, as it is excessive worry that fuels anxiety.

The brooding and the response cycle

Excessive worry causes brooding, a state in which the mind doesn’t stop thinking about the same things over and over, even anticipating negative results. It is a mechanism that, rather than solving the problem, enlarges it, also intensifying the emotional distress.

On the other hand, it is important to consider one aspect. The brooding is caused by a curious response loop between the amygdala and the prefrontal cortex. The amygdala is the region responsible for detecting risks and sending an alarm signal to the brain, a signal that translates into a rather specific emotional state: fear and anguish. In these situations, the prefrontal cortex is unable to think logically and reflexively to provide effective answers to our concerns. So what can we do in these situations?

Three solutions to deal with brooding

One way to reduce brooding and negative energy is to talk. Verbal strategies are known to act as cathartic mechanisms, reducing discomfort. Do not hesitate, for example, to maintain a dialogue with someone who can listen, understand and be close to you. By talking to other people, we can more quickly identify our irrational ideas and approaches that actually fuel suffering.

The second way is to reach a state of mental calm. In a quiet mind, emotions find balance, the brain breathes, ideas flow, and anxiety loses its grip. To achieve this desirable inner state, there are very interesting strategies such as relaxation, taking a walk or practicing mindfulness.

The third step is to stop obsessively focusing on the problem and rather focus on the solutions. It is useless to know how we got into a certain situation. Also, the last thing to do is anticipate what may or may not happen. It is much more important to objectively define the problem and think about coping strategies.

To conclude, another aspect should be emphasized: if we are subject to continuous brooding over time, it is advisable to consult a specialized professional. There are valid and effective therapies capable of producing changes to regain well-being; let’s not forget it.