Everyone worries from time to time. But for the 2.2 million Americans affected by obsessive-compulsive disorder (OCD), worry can be all-consuming. Most people with OCD struggle with ruminations, which are persistent worrisome thoughts consisting of distressing imagery or deep-seated fears. They’re intrusive and repetitive, and often create a self-perpetuating train of thought that can eat away at hours of productivity – and take its toll on your mental health.
Common ruminations in obsessive-compulsive disorder
While ruminating manifests differently in each person, there are some common thoughts and fears that many people with OCD share. Some frequently reported ruminations include:
- Obsessive thoughts about hygiene, cleanliness, or germs
- Fear of harm befalling someone, including yourself
- Constant worry about being perfect
- Disturbing violent or sexual images
- Existential, religious, or philosophical obsessions
These thoughts are often in direct conflict with a person’s ideals or beliefs, causing significant distress that can lead to withdrawal from work obligations, social interactions, and familial relationships.
Tips to help you stop ruminating
While it can often feel impossible to control ruminations, there are a few strategies you can use to stop obsessive, intrusive thoughts from running rampant in your mind. For example:
- Distract yourself
Force your train of thought onto a different track by finding some other way to occupy your mind. Read a book, watch a movie, listen to a podcast. Immerse yourself in something else that will help you forget about your worries.
- Change your environment
A change of scenery can help take you out of your troublesome thought pattern and give you a fresh perspective. This is particularly true of nature; if you’ve been cooped up indoors, go for a walk in a park or by the beach to absorb the beauty of the great outdoors.
- Exercise
Getting up and moving around improves not only your physical fitness, but your mental health as well. Exercise produces endorphins that can decrease tension, stabilize your mood, and relieve pain – all of which reduces the anxiety that leads to rumination.
- Meditate
Establishing a regular meditation practice can help you gain control over your thought processes and teach you to stop yourself before you get too lost within a cycle of ruminating. By turning your attention to the present moment, you learn to let go of worry over the past or the future.
- Identify your triggers
When you find yourself ruminating, make a note of the situation that started the repetitive thought pattern. This will help you to identify the people, places, and activities that trigger your ruminations, so you can avoid them – or at least, learn to manage them.
- Reason with yourself
Often, ruminations consist of exaggerated or irrational thoughts in which you envision the worst-case scenario and then worry about what might happen if such a disaster struck. When you are catastrophizing in this way, take a moment to remind yourself of all the times you’ve worried about horrible things in the past that have never come to fruition.
- Talk to someone who cares
Compassionate friends and relatives can lend a supportive ear and offer new points of view to help break you out of a ruminating cycle. By sharing your worries with someone who cares, you’ll also avoid isolation, which can exacerbate destructive thought patterns.
- Seek professional help
If ruminations are interfering with your ability to live a productive, fulfilling life, it may be time to talk to a mental health professional. Cognitive behavioral therapy can help you address the root cause of your obsessive-compulsive disorder and allow you to reclaim control of your thoughts – and your life.
Join an obsessive-compulsive disorder study at Synergy Research Centers
At Synergy Research Centers, we conduct clinical trials to help improve the quality of life for people with obsessive-compulsive disorder. Using new, cutting-edge medications, our research studies aim to find better and more effective treatments for OCD symptoms, such as ruminations and compulsive behavior.
If you live in the San Diego area and you’re struggling with the symptoms of OCD, Synergy Research Centers may be able to help. To find out if you’re eligible to participate in our research study, call us today at (619) 304-1726.