The psychologist named the causes of obsessive thoughts.

Sometimes there is a stream of annoying thoughts in my head, for example, about unresolved problems or situations from the past that are difficult to stop. In psychology, this condition is called rumination, or mental gum. Yulia Graitskaya, a psychologist at the Sberbank Health company, told Izvestia on September 9 about why it occurs, what health consequences it can lead to, and how you can help yourself get rid of it.

"There are circumstances in every person's life that can cause obsessive reflections, for example, "why is my life like this?" or "why do I need all this?". This, in turn, is a completely natural process when experiencing difficulties. However, if the focus of a person's attention is constantly focused only on such thoughts, and he fails to move on to a constructive question, like "what can I do now to solve the problem?", a mental jam occurs," she noted.

This can lead to inaction, accumulation of unresolved problems, which often causes a feeling of depression, as well as passivity and a desire for isolation.

Rumination can become a habitual way of coping with difficulties. A person, trying to solve a problem, mentally returns to it in order to understand the real reasons and gain control over the situation. However, such a strategy often leads only to an endless presentation of possible negative scenarios. The appearance of "mental gum" can also be influenced by personal characteristics of a person, for example, low self-esteem, a tendency to anxiety and perfectionism.

"Unlike self-reflection, which helps to constructively analyze one's experience and draw conclusions that make it easier to overcome difficulties in the future, when rumination occurs, a person gets stuck in negative experiences, repeatedly returning to mistakes or problems. This prevents him from moving on and finding productive ways out of the current situation. The danger of the condition is that it can contribute to sleep disorders, constant feelings of anxiety and the development of depression," the psychologist added.

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There are several methods that can help you stop the "mental chewing gum" on your own. First, it is important to conduct self-analysis to understand the causes of obsessive thoughts. Then you can try using the method of targeted rumination, which provides for the allocation of a strictly defined time for this activity, for example, daily from 18:00 to 18:30. During this period, you can, for example, actively analyze the situation out loud. This approach helps to avoid constant immersion in negative thoughts.

Another effective way may be the 5-4-3-2-1 attention switching technique. It includes sequential steps. First, you need to name any five objects in your field of vision. Then touch four objects of different shapes and note the sensations, for example, a rough wall or a scratchy sweater. Then you need to name three sounds you heard, for example, the noise of cars outside the window or the rustle of leaves.

Next, you need to identify two distinct scents, such as perfume and flowers. At the end of the technique, you need to focus on the taste, shape, texture and density of one product, for example, take a piece of chocolate in your mouth and evaluate it according to these criteria. This method allows you to return attention to the present moment, which, in turn, stops obsessive thoughts.

"In addition, developing mindfulness skills, such as monitoring your condition, can help you cope with obsessive thoughts on your own. You can keep a diary of rumination and record the thoughts and situations that cause them, how long they last, and what helped you cope with them," the specialist explained.

If such thoughts significantly interfere with daily life, and despite all efforts they do not leave your head, Graitskaya recommends seeking help from a psychologist. This can be done not only in person, but also online using telemedicine services.

On March 20, Oksana Mikhaleva, an endocrinologist and nutritionist at the SM Clinic, told Izvestia about products that cause insomnia. So, this is a caffeinated food, which can include chocolate. That's why she recommended eliminating this product in the evening.

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