Anxious/ruminating - Cereal For Dinner

Put Your Face in Cold Water

This technique is known as the temperature TIPP skill of dialectical behavioral therapy.
In order to calm down your thoughts, try holding your breath and putting your face in a bowl of cold water or holding a cold pack on your eyes and cheeks for at least 30 seconds.
This will cue your mammalian diving reflex, which causes our body chemistry to change—heart rate drops down immediately and the “rest and digest” nervous system is activated to prompt a relaxation response
For a demonstration of this skill, click here.

Try Meditating

The 9-0 meditation technique can be helpful. Breathe in deeply and breathe out slowly, saying in your mind the number 9. On the next breath out, say 8; next breath out, say 7, and so on until 0. Then, start over, but this time start with 8 as you breathe out, followed by 7, and so on until 0. Keep focusing on the numbers. Continue this until you fall asleep.

Focus On The Bodily Sensation of the Rumination

How does the rumination make your body feel? Tight? Heavy? Is a particular area of your body more affected than another area?

Reassure Yourself

Ruminating at night is often just “middle-of-the-night-worries.” In the morning you will usually think and feel differently.

If the Rumination Does Not Stop

If it is solvable, solve it. If it is insolvable, think about what the very worst outcome you can imagine would be, and imagine coping ahead with that catastrophe.

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