How Can Christians Break Free from Ruminating on Past Events?
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It’s 11 p.m. and you should be asleep, but instead you’re wide awake, reliving the conversation you had with your coworker last week. The scene plays like a video running over and over again in your mind.
You know that saying, “An idle mind is the devil’s playground?” Keep your mind busy and focused elsewhere, whether it’s trivial matters or important things. As Philippians 4:8 urges, “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things.”
Train your brain to stop if you start going down the wrong path mentally. If you’re bored and you find your thoughts naturally slide toward ruination, do something, whether that’s cleaning the house or watching a movie or calling someone you love.
If I’m ruminating, you’ll often find me in the kitchen. I’m a decent cook, but I’m not naturally gifted, so when I cook I really need to focus on what I’m doing. There’s no way I can ruminate when my brain space is so occupied. So cooking is a win-win; I can feed my family something homemade and delicious while controlling my mental health.
I know, I know, working out can be the last thing we want to do when we’re feeling low, but exercise of any sort is a great way to stop ruminating. First, if it’s intense enough, you’re usually unable to think of anything beyond trying to keep up your stamina (or, if you’re like me, not trip and fall!).
But exercise is also helpful because it releases endorphins, which are your brain’s feel-good neurotransmitters.
Bonus: You get in shape physically while you slay your mental dragons.
While meditation and other mindfulness techniques can be helpful, sometimes we ruminate because our mind wanders. We know 1 Peter 5:7 tells us to “Cast all your anxiety on him because he cares for you.” But when we’re in a downward spiral, sometimes the thoughts just keep coming.
In this scenario, it can be helpful not just to pray — as your mind might start to wander and spiral down the wrong path — but to pray Scripture. For instance, open the psalms and begin reading, aloud if possible. Reading aloud help us focus better on the words and the meaning behind them. This activity will not only help you draw closer to the Lord and his word but also give your brain something to think about besides rumination.
Journaling might seem like you’re adding to your negative thoughts because you’re taking the time to write about them, but some of us ruminate because we feel a lack of closure about a situation. When we sit down and think thoughtfully about the situation (not in a brooding way, but reflectively), then journal about it, it becomes a powerful act of liberation.
As we’re urged in Philippians 4:6-7, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Give it to God. Writing it down makes it official, and often final. We get all our thoughts out and then we can surrender them to the Lord.
Sometimes, we can’t do this on our own. We try and try, but without a trained mental health professional to work with us, we don’t get anywhere. That’s when therapy can help. Many therapists utilize a technique called cognitive behavior therapy, which helps you learn practical and effective tips and tricks to steer your thinking process back on track. This can help.
Ruminating can steal our joy and our time. If it’s becoming a problem for you, or you’re simply just doing it too much, consider trying these tips.
Photo credit: ©Getty Images/Georgijevic
