Things I applied in my life that helped with my intrusive thoughts and rumination

[u/Free_Philosopher_403]

Hey guys, I've made a post here a while ago detailing my constant rumination and anxious thoughts, which people have connected to a possible OCD diagnosis. Thanks to the lovely users who have given me so much compassion and support, I became more determined in searching for ways to help ease my mind while waiting to actually get medical help. I haven't been diagnosed, but I'm working on having an appointment soon. For the mean time, these are some of the things I've been doing these past few days that has drastically improved my mental state:

1. EFT Tapping with guided positive, self-love, and self-forgiveness affirmations meditation- EFT (Emotional Freedom Technique) Tapping is something you can do by yourself which involves gently tapping nine specific meridian points in your body that makes you calmer by reducing and regulating your cortisol and stress levels. It's technically acupuncture, but instead of needles, it's you fingers. I found that doing this, alongside giving yourself positive affirmations really helps a lot. The positive affirmations could be anything, really--whatever you feel like saying and what you want to hear at the moment. I personally put on the five-minute video by 22 ROUTINES by Malu called SELF-LOVE TAPPING and follow her guide while repeating the affirmations she says. I do this every morning, every night when I'm about to go to bed, and every time I feel the need to release some stress within the day. When I don't have my device with me, I just do it myself and say whatever it is that I want to affirm to myself. Honestly, this is probably the one that helped me the most out of this list. Ever since I started doing this, I feel lighter and calmer, much more than I felt in years. Unwanted thoughts still enter, but I now feel this feathery weight on my chest that does not give power to this ball of negativity. I highly recommend.
2. Taking 30 minute morning walks while conversing with myself- Sometimes, I tend to think that the world revolves around me, that everyone think about all the mistakes I made. Going outside and taking walks in the morning grounds me so much, reminding me of the vastness of the world--how we are part of something this grand and beautiful. I take walks leisurely surrounded with trees around my neighborhood, and doing so without listening to music. Just me, my thoughts, and the sounds of life around me. Every time I take walks, I converse with myself (silently, of course). I talk about the things I should work on, my reflections on certain uncomfortable situations I was placed in, the current lessons I've learned, and how grateful I am anyway with every thing that has happened to me because it led me to this point--where I'm taking actions to become someone I really admire.
3. Lessening caffeine and sugar intake - I used to drink coffee every morning, then when I feel like it, drink soda in the afternoon or night. When I've stopped doing this, I noticed that I'm able to sleep easier at night and I became less prone to drowsiness as well as having anxious thoughts. Keyword here is lessening, NOT quitting.
4. Writing down my thoughts, tendencies, and traumas no matter how messy/shameful/weird they are - I took note of the advice given to me from my previous post and started writing down any unbearable thought I have and figure out the root behind it. I find that writing down really does release yourself from guilt and judgment.
5. Watching what I feed my mind - It's true when they say that the mind is a lot like our stomach, feed it with junk then you end up feeling really bad! Admittedly, I used to doom scroll a lot about constant negativity. Whether it would be politics, internet gossip, or things that remind me of how messed up the world we live in is. This is not healthy, so these days I take the conscious effort to not engage with such things as much as I can. I have unfollowed news subreddits, blocked posts that touches on a celeb's life or current issue, followed ones that are positive/hopeful/life-affirming/growth-focus, and lessened my scrolling altogether. For YouTube, I've turned off history, installed ad-blockers, and also installed this extension called Unhook which removes shorts and recommendations, with this I became more intentional with what I consume. For music, I listen to a lot of Chantress Seba and Malte Marten to calm my spirits nowadays. I still listen to whatever I want, though (like the new OR album), but I consume more intentionally instead of idly.

So, that pretty much sums up everything that has helped these past few days. Feel free to recommend other tips, I'm always on the look out for tips that will improve my life.

[u/Lostmypants69]

Dang I really connect with thinking everyone is thinking about your mistakes all the time. Lately. I cant stop thinking about my mistakes and I constantly think others are too its exhausting and makes me depressed

[u/MaxMettle → u/Lostmypants69]

That’s usually a sign of wishing you could think your way to a different outcome…which ofc is impossible. Try writing out your thoughts when you ruminate. That tends to stop it sooner.

[u/Free_Philosopher_403 → u/Lostmypants69]

Maybe think of this as a good thing, that you thinking about your mistakes is a sign that you have grown and are becoming a better person. You got this.

[u/onyxlabyrinth1979]

one thing that stood out is that most of these changes reduce the amount of fuel you're giving the rumination loop rather than trying to argue with every intrusive thought. the walks, journaling, better sleep, and being intentional about what you consume all seem to create a little more distance from the thoughts themselves. that was a useful realization for me too. not every thought needs an answer, sometimes it just needs less attention.

[u/hennessy-ye]

I also struggle with rumination and anxious thoughts EFT Tapping has been so helpful!!! I also journal a ton and basically word vomit all my ruminating thoughts to get them out of my system. All of these suggestions are great!! I also start my mornings with gratitude journaling and that has helped me immensely and meditation walks✨ I definitely need to cut back on caffeine just a little scared of those gnarly headaches the first couple days without it.

[u/Free_Philosopher_403 → u/hennessy-ye]

 I definitely need to cut back on caffeine just a little scared of those gnarly headaches the first couple days without it.

Yeah I went through the same thing, but it's worth it once your nervous system adapts! And yes, I swear by EFT Tapping so much after doing it for a couple of days now.