Ruminating occurs when you obsess over a negative situation. Your thoughts feel like a broken record as you replay an interaction nonstop or brood over an event that happened in the past. Anything can be a trigger—that time you said something “dumb” to the barista, failed a pop quiz, or experienced a bad first date—and this mode of thinking usually makes you feel downright awful. It also distracts you from the present moment, and it is not helpful to your personal growth.
To switch gears and stop ruminating, first focus on identifying what exactly is bothering you. Then, consider the (realistic) worst-case scenario, and ask yourself, “So what?” For example, perhaps you’re overanalyzing an interview and fear that you didn’t make the cut. Worrying isn’t going to help you get the job, and even if you don’t get it, things will be okay. Yes, it will be a bummer, but there are plenty of other great opportunities out there. Laying out the facts can help you let go of what has already happened and view mistakes as chances to learn and grow.