Have you ever heard of the term rumination? It is something that a cow does when it chews its foods over and over again. Even though we depressives are not cows, we tend to do the same thing with our thoughts. And these thoughts tend to be negative. So harmful is this habit that people who ruminate too much find it very difficult to recover from depression, no matter what else they do to get better. So says Stephen
Have you ever caught yourself going over same thought over and over
Step 1 is learning to notice when you are ruminating. Increasing your awareness of rumination begins by checking in with yourself every hour or to monitor your thoughts and see what you have been paying attention to. You can do this by setting a timer on your ? or one in the house to ring once an hour, and then make a note of what you are thinking about. You can also write down what you have been doing, noticing how much time is spent ruminating and then rating your negative mood on a 1-10 scale. For example, if you spent 50 minutes in lying in bed, your mood might be an 8, while having tea with a friend would score as a three out of ten.
This leads us to step two, which is based on a simple but powerful fact—that people tend to ruminate and feel the worst when they have nothing else to occupy their attention.
The antidote to this is to redirect your attention and turn away from the inner world of thought and memories to the outer world of other people and activities. Simply put this means less thinking and more doing. And the best activities are those that involve other people, For there is something about the presence of another person that makes the person less likely to turn inward. Now we can see what the depressed person’s tendency to isolate and withdraw–is so counterproductive. Because not having people to connect to amplifies the rumination process, and in turn makes the depression worse. Activities with other people could involve walking with a friend, seeing a movie, going on a bike ride, etc. Other ways of turning your attention outward include listening to music or books on tape, watching videos, or playing with children