IF you read my column regularly, you’ll know that I like to debunk many of the commonly held myths around mental health, and simplify some of the terminology you might hear.

Someone recently asked me to explain the term ‘rumination’, so here goes.

Have you ever found yourself replaying a conversation in your head, pondering every word and agonising over what you could have done or said differently? Or maybe you endlessly worry about an upcoming event, picturing all the worst-case scenarios? This repetitive, negative thought pattern is called rumination, and it’s something most of us experience from time to time.

Rumination essentially means dwelling on negative emotions and experiences. It’s like getting stuck on a mental record player, replaying the same sad song over and over. Unlike simply reflecting on past events, rumination focuses on the negative aspects, often without a clear solution in sight.

While occasional rumination is something we all do from time to time, it can become problematic when it dominates our thinking and negatively impacts our mental well-being.

There are several reasons why we might ruminate. Often, it stems from a desire to understand and solve problems. We replay past events to learn from them or analyse a situation to find solutions. However, in rumination, this focus becomes obsessive, leading to emotional distress rather than solutions.

Rumination can also be a symptom of stress and anxiety, something I have been talking a lot about over the last month. When we’re stressed, our fight-or-flight response kicks in, making us hyper-aware of potential threats. This can lead to us dwelling on negative thoughts and worst-case scenarios.

The real danger of rumination lies in its ability to create a vicious cycle. By dwelling on negative thoughts and emotions, we reinforce them. Imagine feeling anxious about an interview or meeting. The more you ruminate about forgetting your answers or being judged, the more anxious you become. All of these ‘worst-case scenarios’ can end up becoming a self-fulfilling prophecy.

This negative thinking cycle can worsen existing conditions like anxiety and depression, or even contribute to their development.

So, we’ve established that rumination is the mental equivalent of a scratched record, stuck on a loop of negativity, what can we do to avoid it?

There are ways to break free from this cycle and reclaim control of your thoughts. Here’s my recommendations for tackling rumination:

* Become aware of your rumination triggers: What situations or thoughts typically send you down the rumination rabbit hole? Identifying your triggers empowers you to anticipate and interrupt the cycle before it takes hold.

* Challenge those negative thoughts: Rumination thrives on negativity. When those dark clouds gather, question their validity. Are they based on facts or just worst-case scenarios?

* Embrace mindfulness: Mindfulness practices like meditation and deep breathing can help anchor you in the present moment, preventing your mind from getting swept away by the tide of rumination. Focus on your senses – what do you see, hear, smell, taste, or feel right now?

* Channel your inner problem-solver: Is there something concrete you can do about the situation that’s fuelling your rumination? If so, make a plan! Taking action, even small steps, can disrupt the rumination cycle and help you gain sense of control.

* Distract yourself, strategically: Sometimes, a well-timed distraction is the best medicine. Engage in activities that demand your full attention, be it a hobby, exercise, or socialising with loved ones.

* Schedule your worries: Feeling overwhelmed? Set aside a specific time each day (ideally not before bed) to address your worries. This allows you to process them without letting them hijack your entire day.

Remember, taming rumination takes practice. Be kind to yourself, celebrate your victories, and don’t be discouraged by setbacks. With consistent effort, you can stop the record in its tracks and reclaim your mental well-being.

The months are certainly flying by this year, May 13-19 is ‘Mental Health Awareness Week’. The theme for this year is ‘Movement is important for our mental health’. So many of us struggle to move enough. We know there are many different reasons for this. This Mental Health Awareness Week, I want to encourage people to find moments for movement in their daily routines. Going for a walk in your neighbourhood, putting on your favourite music and dancing around the living room, chair exercises when you’re watching television - it all counts! If you are doing anything in an around Bradford for Mental Health Awareness Week, please drop me a line and let me know, so I can include details in this column.

If you are in any kind of mental health crisis please see your GP, go to A&E, call the Samaritans on 116 123 or text SHOUT to 85258

* Martin Furber is a therapist qualified in various modalities, and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com