Handling Rumination/Thought Spirals: Tips on How to Cope With Self-Destructive Thoughts

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Those of us with ADHD (and especially Anxiety!) frequently have to deal with the unfortunate reality that are thought spirals. Today let's explore some community tips on how to cope with our brain's run away desire for rumination.
Check out OCD Stories' Podcast on Rumination!:
open.spotify.com/episode/0dkc...
What's emotional first aid? Why's it important? .... and how?? Check out these articles & tedtalk!:
www.ted.com/talks/sangu_delle... (Please note that Sangu uses imagery taken within Africa during his Tedtalk. If that imagery is going to be upsetting for you please take care to watch this at a time that is optimal for you and allows you to take care of yourself. 🧡)
ideas.ted.com/7-ways-to-pract...
www.urmc.rochester.edu/behavi...
Want to read the ideas we didn't include in the video? WE GOT YOU!:
RU-vid: • Post
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Опубликовано:

23 май 2022

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Комментарии : 1,8 тыс.

@EmmaAnimalWelfare 2 года назад

When I spiral I reach for my "self-soothe bag/box".

@RayRayDoesStuff 2 года назад

After starting meds, I've noticed my thought spirals are just so much less and a lot less severe. I love how quiet my brain is on meds. If only I had been on meds my whole life, I wonder where I would be now? Hm... let's not go down THAT thought spiral haha

@KyleJMitchell 2 года назад

I feel like my anxiety makes it much harder to stop ruminating, to the point that I don't think I ever stop deliberately. It's great to see that other people have found solutions, though!

@unevenalyssa 2 года назад

I really like that this video is edited down a lot less. It feels more real and genuinely makes me feel validated to see someone acting like me and going on different tangents and stuff. It's refreshing to see unmasked ADHD

@kirascendant 2 года назад

This might be more of a depression/insecure thing, but one of my more potent techniques is what I call "recalibrating" my perspective. When I'm fixated on something negative and can't get my mind off of it I take the time to list off potential positive as well as negatives. Making my perspective on experiences more balanced makes them more boring and harder to fixate on.

@ecpetty 2 года назад

I didn't even realize there was a word for my recent explosion of talking to myself and daily, constant internal monologue, rambling, etc. The worst part is the talking to myself -- when I ruminate, I feel the urge to say what I'm thinking out loud, because I get the sense if I can put my thoughts into words, I can derive better/deeper understanding of whatever I'm working through. Only now do I see that what I've been doing this whole time is ruminating! And it's even better to know that there are strategies to control it, because while I do enjoy doing it now and then, it has been getting out of control and causing personal embarrassment when I'm talking to myself in public. 😬

@fearguyQ 2 года назад

I love the "intermediate and advanced" content for ADHD that this channel does. The internet seems like it's stuck in an eternal September with a lot of mental health topics so there endless resources for those in the beginning stages of learning about their divergence. But once you're through that part helpful free resources (and even paid) dry up fast. I also like the idea of asking the community, because once you get to these intermediate/advanced topics, experiences and solutions vary a lot more person to person so monolithic advice and listicles don't work so well, plus they tend to be theorized in an ideal vacuum (ex: "but I have to work some times!"). It's better to get tactics from a bunch of real people.

@Drinkyoghurt 2 года назад

One of the things that has been a life changer for me is to verbalize my thoughts. It's really hard to deal with one thing when you also have a million other thoughts going on in your head, but when you say things out loud it kinda isolates them and also makes it very clear, so dealing with problems becomes easy and often times I realize my problems aren't as bad as they sound in my head.

@LXReads 2 года назад

I'm a big fan of just physically moving myself to break out of a thought spiral. When I was in college and felt like I was just spinning out, I used go outside to take a lap around the building. At work, I'd sometimes just go to the end of the hall & back. Even just that much movement usually helps me!

@sckilham 2 года назад

I struggled so much with this and my doctors kept treating me for anxiety because that's how it presented. Finally one day I put my foot down and asked to be put on ADHD meds and the difference has been incredible. I still have anxiety but the majority of my racing anxious thoughts were just because I couldn't slow my brain down enough to deal with them. So it may seem obvious but medication makes addressing my rumination a million times easier!!!

@geewhizzerz Год назад

When we ruminate on certain past behaviours or events that bring that feeling of shame or guilt, it is part of our brain reminding us that what we did goes against our values or expectations of others. A reminder of how we are a good person with integrity!

@SaraMichelleASMR Год назад

I’d love to see an episode on the grief that comes with a late/adult diagnosis, wondering what life might have been like if it was caught earlier. Love the show, thanks for all you and the team do ❤️

@SharmClucas 2 года назад

I've heard somewhere that our brains will spiral on problems it's afraid of forgetting. Basically, our subconscious is recognizing a problem and keeping it in active memory so it can be resolved. So the best way to put down thoughts is to confront them, like writing it down or setting a time frame for when you'll deal with something. It just needs to be some way of validating your brain's concerns so it can move on. It doesn't always help depending on the type of spiral, but it does often help me.

@pearhouse6350 2 года назад

My friend gave me great advice on this that I somehow always forget to follow: "10 minutes of maintenance beats ten hours of ruminating"

@christinesoule9505 Год назад

I started watching your channel because I have a granddaughter who has ADHD and now lives with me. I wanted to understand her better and be a better advocate for her. What I didn’t expect is to learn so much about myself and how to handle it. I too suffer from spiraling circling thoughts, mostly at night. Getting up to watch a movie or boil an egg or go for a jog is not an option at 2am when I have to be up at 5, but reaching for something that smells good or feels good or listening to a favorite song in order to break the cycle of destructive thoughts is totally doable. Thanks!

@clarividente 2 года назад

after reading "the artist's way", i started using the "morning pages" whenever i caught myself in any thought spiral. they work as a real nice mental flush and have already helped me with rumination and even insomnia.

@casca.forgot 2 года назад

I appreciate that you are also showing a bit of the struggles, feelings of overwhelm and negative thoughts you were having in the moment and that someone came over to help you. I'm wondering if you could show more of this aspect of your ADHD life. I know for me seeing someone struggling the same way I do feels validating. I do often get confused with "simple" tasks I've done a million times before. All of a sudden I'm just completely drawing a blank and I don't understand anymore. I get so angry and ashamed of myself for being "stupid" and just randomly start crying because I'm so overwhelmed and panicking because I'm stuck on something that a "normal" person wouldn't be stuck on. I know I'm not alone but I've never seen anyone else do that same thing. Stop in their tracks by confusion/misunderstanding/forgetting, get hit by a dump truck full of overwhelm, self doubt/hate etc, freak out/cry/yell etc.

@psalm91rdwlkfpgrl 2 года назад

i felt so validated when she tried the "dropping anchor" and admitted that, while it worked this time, it might not work next time. thanks, jess. that made me feel better and i don't even know why♥️

@serenitygoodwyn Год назад

Keep in mind a thought spiral isn't always negative, they can be positive too. This may be something specific to me as I experience bipolar but as that's a very common comorbidity of ADHD I suspect I'm not alone. I can feel like my brain gets stuck on loop and fast forward about a new project or something fun that happened. It's still extremely distracting or can interfere with sleep etc, although obviously less distressing, so some people may not recognise it for what it is. I'm definitely going to try that anchoring technique.

@asinsodojrn 2 года назад

It's so validating and comforting to see you so raw and exposed in your authentic self... even as an "expert" when it comes to ADHD. When I have bad days, I always wonder what I'm doing wrong today, why I can't get out right? Even when I'm medicated. Thanks for normalizing this struggle, and showing us, and others, that is OK, and sometimes it just happens 🤗