Anxiety is mentally taxing, especially when worry takes over your life. Unfortunately, it’s a vicious cycle of negative thought patterns that causes concern and other bothersome symptoms.
It's difficult to break anxiety, especially when you're in the middle of a rumination cycle – but it is possible. At Carolina Wellness Psychiatry, our team of two experienced psychiatrists and one expert psychologist offers various strategies to manage anxiety.
If you're struggling to deal with anxiety alone, our team offers telepsychiatry, psychotherapy, and medication management to ease symptoms and improve your well-being.
Rumination is a term we use to describe the constant dwelling on feelings, especially negative thoughts with anxiety. People often dwell on things they have no control over, which worsens the symptoms of anxiety.
Many people who ruminate frequently think about past experiences or continuously worry about what will happen in the future. The cycle often seems never-ending and fuels symptoms like panic or anxiety attacks.
It's challenging to break rumination patterns, especially with severe anxiety. However, it's possible with specific strategies and conscious effort.
Breaking the cycle of rumination with anxiety isn't easy, but it's doable with the right tools. We offer the following tips to help you deal with negative thought patterns and anxiety's vicious cycle:
When you feel yourself falling into a cycle of rumination, try shifting your focus and distracting yourself to break the pattern. For instance, listen to your favorite music or podcast or head to the gym and get a good workout in.
Focusing on other activities that require concentration and thought allows your mind to stop focusing on the negative thought pattern.
Negative thoughts often arise with anxiety but can be tough to stop thinking about. When a negative thought pops into your brain, try challenging it. Question how valid the thought or worry is and attempt to find alternative realities.
Recognizing when you're entering a rumination cycle is crucial in breaking the cycle. Notice how your mind works when you're dwelling on worries so you know when to take action to prevent further negative thought patterns.
Mindfulness techniques are a lifesaver when it comes to anxiety. If you feel yourself spiraling into negativity, try meditation or yoga to ease your mind. You can also do deep breathing and progressive muscle relaxation to calm yourself.
Set boundaries for yourself so you know when enough is enough. If you begin a rumination cycle, let the thoughts come and see that you'll work to get through them. Simply saying you want them to go away immediately isn't realistic, especially when you're first trying to combat dwelling on those thought patterns.
Finding support through family and friends is the best way to get through anxiety cycles. Talk to someone you trust and who will listen to your needs. You can also seek out support groups or a counselor to talk through anxiety.
Sometimes, you can't break the cycle of anxiety alone; if you're struggling to cope or overcome symptoms, our team can help. We’re experts in mental health issues like anxiety and depression and offer various strategies to cope.
While lifestyle changes and other strategies are significant for anxiety management, they're not always enough. Our team provides other treatments that help with the cycle of anxiety, including medications and psychotherapy.
Medication management often includes antidepressants and anxiolytics, both of which manage symptoms by leveling out neurotransmitters in the brain. There are many options available, and we tailor your treatment to your specific health and needs.
Psychotherapy is another great option for anxiety and includes several types of behavioral therapies. Cognitive behavioral therapy is just one option to help you work through negative thought patterns for a healthier mind.
Call Carolina Wellness Psychiatry today to schedule an appointment for anxiety treatments, or use our online booking feature to request a consultation with our team.
