settle for less rumination

Rumination is replaying negative experiences, such as mistakes, over and over in your mind. Instead of helping you grow, it keeps you stuck. According to the American Psychological Association (APA), rumination involves repetitive thinking about distress, its causes, and its consequences. This negative pattern "can contribute to the development of depression or anxiety and can worsen existing conditions" (APA).

Rumination is a cycle, and cycles can be broken!

The first step is noticing when you're doing it. Awareness creates the opportunity to take action.

Next, intentionally shift your focus. For example, grounding techniques can help interrupt rumination. Something as simple as walking outside, feeling cold water on your face, or observing nature is enough to break the loop and bring you back to the present moment.

When you are ready, revisit the situation objectively by focusing on the facts rather than the self-criticism. Reflection helps us grow and learn from experiences.

Remember that making mistakes is human, not who you are. Your identity is far greater than your worst moment. Don't let a setback erase who you are.

Settle for less rumination so you can spend more time building yourself up.