Mood Management:
Session 3
A. Underwood & Dr. M Ghomi
©2011Sutton & Merton IAPT
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Table of Contents
Rumination ................................................................................................................................. 3
Monitoring Rumination ............................................................................................................. 5
Activity Diary ...........................................................................................................................................8
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Rumination
What is it?
Rumination is a word that covers a lot of different types of behaviours. Here
are some other behaviours that are similar to ruminating. Put a check next to
the behaviours that you have observed yourself doing when you feel
depressed:
worrying
overanalysing or over-thinking things
obsessing
brooding
turning a problem over and over in your mind
racking your brain about problems
stewing about a problem for long periods of time
There is a pull towards rumination as it is a form of avoidance and we
sometimes mistake it with problem solving.
Rumination is not problem solving and does not lead to any changes to our
life. It often involves: “Why?” “If only?” ways of thinking. We need to change
the ‘Why’ to a ‘How’ way of thinking and focus on problem solving and taking
action.
Changing rumination to problem solving takes lots of practise.
How to recognise when you are ruminating
You know you are ruminating if:
You are thinking over and over about negative thoughts, feelings or
situations.
The process of thinking over and over again is not helping you feel less
depressed, more hopeful, or less self-critical.
The process of thinking has not helped you to solve a problem.
Rumination is the process of going over critical repetitive thoughts
about ourselves and others which feeds into low mood and also brings
us down physically by reducing our energy level.
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The two minute rule for recognising rumination:
Once you think you might be ruminating, continue what you are doing for two
minutes. Then stop and ask yourself the following three questions:
1. Have I made any progress towards solving a problem?
2. Do I understand something about a problem (or my feelings about it)
that I haven’t understood before?
3. Do I feel less self-critical or less depressed than before I started
thinking about this?
If the answer to one of these questions is a clear NO chances are you’re
ruminating.
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Monitoring Rumination
Over the next week, see if you can recognise and label rumination
when it occurs. When you recognise it, say to yourself “This is ruminating”.
You will be surprised at how powerful it can be to simply increase your
awareness of what you’re doing. You will probably find that labeling your
rumination will help you to control it.
Use the table below to monitor ruminating when it happens. In the first
column, record the situation in which you observed yourself ruminating. In
the second column record exactly what you were ruminating about. In the
third column identify the consequences of ruminating.
Situation Rumination Consequence
1. Driving to work I’m stuck in a bad relationship. I’ll Felt more
on Monday. never be happy or fulfilled in my depressed.
life. Almost ran a
red light.
2.
3.
4.
5.
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Rumination cues action:
This might seem like a strange idea but you can actually teach yourself to use
ruminating as a cue to get active. You can use the acronym RCA, which
stands for “Rumination Cues Action”. A cue is something that prompts you to
behave in a certain way. For example, a red traffic light is a cue to slow down
and eventually stop. Unfortunately, if you tend to ruminate, then many things
in your life probably cue you to do so. And, ruminating itself has probably
become a cue for more ruminating. But that can change.
Use the monitoring table to notice when you ruminate, notice any patterns
and times of day that are particularly difficult. Then use this to learn to
respond differently to rumination. For example, if you noticed that after
dinner you often sit and ruminate, make a list of things you could be doing
after dinner instead e.g. reading an enjoyable book, paying bills, taking a
walk, watching a movie, or calling family and friends.
Over the next few days, try to put this RCA process to work. Whenever you
observe yourself ruminating, label it (“This is ruminating”), and then use it as
a cue to shift to a different activity. If you stick with it for a few days, you
should notice a major decrease in the amount of time you spend ruminating,
and your mood should improve.
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Putting RCA to work
Situation Rumination Cues Action
1. Driving to work on I’m stuck in a bad → Ask if you can do anything
Monday. relationship. I’ll about this now using the two
never be happy or minute rule, if not disengage
fulfilled in my life. by:
1. Focused on the act of
driving
2. Pay attention to what I’m
seeing as I drive
2. → 1.
2.
3. → 1.
2.
4. → 1.
2.
5. → 1.
2.
6. → 1.
2.
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My Activity Diary, The Week of:
Please write briefly in each box: What you did (short description) and rate your mood out of 10. For example, Monday 6-8am:
‘woke up and got dressed’, Mood = 4/10
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References
Addis, M.E & Martell C.R (2004). Overcoming depression one step at a time:
The new behavioural approach to getting your life back. New Harbinger
Publications
www.getselfhelp.co.uk (2011)
http://www.getselfhelp.co.uk/docs/ActivityDiary.pdf
Williams, C. (2009). Overcoming Depression and Low Mood: A Five Areas
Approach. Hodder Education: London
