The amount of time that I spend ruminating thoughts and anticipating the outcome of the future amount is large. My head would spiral down into negative thoughts, imagining the worst-case scenario. “What if I lose my job” “What if people think that I’m a terrible person?” “What if I disappoint my parents?” “What if I never make it in life?” These thoughts stop me from processing the situation. It also provokes me to respond with intense emotion, instead of pausing until I’m rational enough to respond.
To help stop ruminating thoughts, I’d usually take out my anxiety worksheet (let go of control) to journal how my thoughts about the future may support or impact the decisions that I make. Sometimes you even worry about things that are not yours to worry about. For instance, I’d spiral down from worrying about my health to worrying about the world, and all the suffering that exists out there. But it’s essential to know what things are/aren’t mine to worry about. In that case, I’d take out my two-column printable self care planner (things within my control). There I’d list down the things that I’m allowed to worry about and those that I must let go of.
Now that I have some control over my negative thoughts, I might want to stop worrying/avoiding what my future may look like. Thus, I’d journal about it in my free worksheet to stop obsessing about the future.
How To Stop Ruminating Thoughts Using This Worksheet?
The Printable Worksheet consists of a list of questions that encourages you to think about a time that you look forward to and feel more in control of your ruminating thoughts. Reflect on specific decisions that you’d like to make during this time, and explore your best coping strategies to overcome potential barriers that could occur.
Sally George is a Psychologist & the Editor of Gentle Meanings. She shares thought-provoking tools, asks insightful questions, and encourages her readers to be gentle with themselves.