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Stress and Mental Health

Rumination And How It Affects Your

Life
Learn How Rumination Exacerbates Your Stress Levels

By Elizabeth Scott, M.S.

Stress Management Expert
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Rumination can take a heavy toll; these techniques can be effective in lifting the weight. AlexanderNovikov/ Getty
Images

Updated December 15, 2014.

Have you ever been stressed all day because you cant stop thinking of something unfair that
happened that morning? Or the previous week? This human tendency to obsess, trying to work
things out in one's mind, is common. When these thoughts turn more negative and brooding,
that's known as rumination.

Rumination is rather common--according to a poll on this site, roughly 95% of my readers find
themselves
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in rumination mode either sometimes or often--but it can be harmful to physical and emotional
wellbeing.

Rumination Basics
Rumination is comprised of two separate variables -- reflection and brooding. The reflection part
of rumination can actually be somewhat helpful -- reflecting on a problem can lead you to a
solution. Also, reflecting on certain events can help you process strong emotions associated with
the issue. However, rumination in general, and brooding in particular, are associated with less
proactive behavior and more of a negative mood. Co-rumination, where you rehash a situation
with friends until youve talked it to death, also brings more stress to both parties. In short, if you
find yourself constantly replaying something in your mind and dwelling on the injustice of it all,
thinking about what you should have said or done, without taking any corresponding action,
youre likely making yourself feel more stressed. And you are also likely experiencing some of
the negative effects
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of rumination.

The Toll of Rumination

Rumination can be oddly irresistible, and can steal an hour of your attention before you even
realize that youre obsessing again. In addition to dividing your attention, however, rumination
has several negative effects.

Stress
Several bestselling books on mindfulnessare currently being touted as excellent stress-relief resources: The
Power of Now, A New Earth, and Wherever You Go, There You Are, for example. One of the major reasons
that these books relieve stress so well is that they provide examples of how to drastically cut down on
rumination, which leads to a stressed state of mind. In fact, studies show that rumination can raise
your cortisol levels, signifying a physical response to stress resulting from rumination.

Negative Frame of Mind

Not surprisingly, rumination is said to have a negative affect, or produce more depressed, unhappy mood.
Not only is this unpleasant in itself, but from what we know about optimism and pessimism, this brings a
whole new set of consequences.
Less Proactive Behavior
While people may get into a ruminating frame of mind with the intention of working through the problem
and finding a solution, research has shown that excessive rumination is associated with less proactive
behavior, higher disengagement from problems, and an even more negative state of mind as a result. That
means that rumination can contribute to a downward spiral of negativity.
Self Sabotage
Research has linked rumination with negative coping behaviors, like binge eating. Self-sabotaging types of
coping behavior can create more stress, perpetuating a negative and destructive cycle.
Hypertension
A link has also been found between rumination and hypertension. Rumination may prolong the stress
response, which increases the negative impact of stress on the heart. Because of the health risks involved in
hypertension, its particularly important to combat rumination and find healthy strategies for dealing
with stress and staying centered. (See this article for more on relieving high blood pressure).
For proven strategies on reducing rumination and effectively dealing with emotional stress, see
this article on letting go of stress and anger, or scroll down for additional resources. If a strong
tendency toward rumination persists, it could be indicative of a greater problem; a therapist may
be helpful in helping you let go.
What situations seem to lead to rumination in you? How do you put the breaks on rumination
once you find yourself in its holding pattern? See what other readers have to say about
rumination, and share your own experience--scroll down and add to the Reader Responses.
You can find more stress management support with our Ongoing Tools For Stress
Reduction. Email This Page To A Friend
Sources:
Byrd-Craven J, Geary DC, Rose AJ, Ponzi D. Co-ruminating increases stress hormone levels in
women. Hormones and Behavior, March 2008.
Feldner MT, Leen-Feldner EW, Zvolensky MJ, Lejuez CW. Examining the association between
rumination, negative affectivity, and negative affect induced by a paced auditory serial addition
task. Journal of behavior therapy and experimental psychiatry, September 2006.
Key BL, Campbell TS, Bacon SL, Gerin W. The influence of trait and state rumination on
cardiovascular recovery from a negative emotional stressor. Journal of Behavioral Medicine,
March 2008.
Lo CS, Ho SM, Hollon SD. The effects of rumination and negative cognitive styles on
depression: A mediation analysis. Behaviour Research and Therapy, April, 2008.
Selby EA, Anestis MD, Joiner TE. Understanding the relationship between emotional and
behavioral dysregulation: Emotional cascades. Behaviour Research and Therapy, May 2008.

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