"Rumination is defined as the compulsively focused attention on the symptoms of one's distress, and on its possible causes and consequences, as opposed to its solutions. Rumination is similar to worry except rumination focuses on bad feelings and experiences from the past, whereas worry is concerned with potential bad events in the future. Both rumination and worry are associated with anxiety and other negative emotional states. (Wiki 1)"
To simplify it, rumination/worry is contemplation; a lengthy and intent consideration - it's this constant thinking about what could happen from one's symptoms; in this case, derealization and depersonalization. People tend to focus on how bad it can actually get, how they could 'becoming Schizophrenic' or how they may never pull out of it and become who they were before. These are consequences, albeit most of them are usually false, but it doesn't change the fact that people ruminate on them and think about them constantly. It's human nature to prepare for the worst, even if they worst may not happen - it's the possibility of it happening that really allows us to ruminate constantly over our symptoms.
Now, there are many types of rumination, but I'm only going to focus on State Rumination because it is the most prominent among the site. I might touch on the other subjects in a blog post because I don't think other types of rumination are applicable to the users on this site.
State Rumination.
I think everyone should know that rumination, in any type, is very common - even among people who do not suffer from depersonalization/derealization. State Rumination, or the obsession over ones symptoms or possible consequences, is quite common even with people not suffering from dissociation.
It can be absolutely annoying at times, to think about what could happen, but this really goes into us dwelling over the possibility over the probability - as mentioned in my previous post (PvP 1). Both dwelling over the possibility and rumination/worry go hand-in-hand in allowing you to supersede the solution to the problem, thus replacing it with bullshit theories on what could happen. Such as becoming Schizophrenic or developing Post-Traumatic Stress Disorder - which are very low in probability, but your mind has to think about them constantly because you want to be ready for when it could happen. It never does, so you ruminate for long periods of time.
"The trouble with rumination is at least twofold. As you ruminate, you deepen the grooves in the brain, intensifying levels of anxiety and depression. And your problems remain unsolved, and are perhaps even exacerbated by the failure to move on them. (McGrath 1)." - You're giving substance where substance is not due, in other words. So, instead of focusing on what could possibly happen; start focusing on the positives in your life and how you can overcome dissociation; not how you're 'never going to get out of the rut.' - thinking like that prolongs the dissociation, anxiety and fear. It also gives substance to things that are, to put it bluntly, completely inane.
Getting Rid of Rumination.
There are some things that you can do to help yourself get rid of Rumination - you could always just distract yourself from the thoughts and start to realize the positives in comparison to the very small negatives, but if something like that just cannot work for you, you could try Cognitive Behavioral Therapy; "a psycho-therapeutic approach that addresses dysfunctional emotions, maladaptive behaviors and cognitive processes and contents through a number of goal-oriented, explicit systematic procedures. (CBT)"
If you're looking to cure rumination without the help of outside sources, then start to assess your own tendency to obsess about problems. Think of it as a maintenance check for your brain. Ask not only your friends, but also your enemies how much of an obsessor you are, on a scale of mild to moderate to severe. Also, time yourself in thinking about a problem, whether it concerns on of your children, your work or whether to purchase a new vacuum cleaner. By the end of five minutes, you should have some sense of a next step, of the action required to solve the problem. Here some more things you can try:
1). Distract with books, movies, magazines, museums, a busy street or a bustling park. Force yourself to take these aspects of life or culture in even if you don't feel like it. Once you are involved, your mind has a chance to take another path.
2). Exercise or walk. Moving your body can move the content in your head. Notice aspects of nature or humanity that are larger than your conundrum - try to focus on what is outside of you rather than inside of you.
3). If you are "catastrophizing" or "awfulizing," think of all the times that you were sure a horror would happen and it didn't. Turning a hysterical assumption into an objective assessment can take away pain and calm you. Write down what you fear, the worst thing that can happen, and then write down three more positive outcomes. Try to figure out what is most realistic - try to be measured.
4). Listen to music that has meaning for you or provides comfort, from your childhood or current times. Get swept up. Sing, dance of clean the car with the radio blasting Rolling Stones. Whatever.
5). Gear up into high action: Accomplish more that you think you can, want to, or than you need. Get five things done instead of three. It might give you a rush. Get a little manic, in a good way.
6). Take a boxing class if meditiation does not work for you. Some people need to punch it out.
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