I like this concept as a general framework for understanding the temporal orientation of depression and anxiety to our thoughts. When we ruminate on the past we can start to feel down, guilty, ashamed, or angry. Dwelling on the future can lead us to feeling worried, uncertain, timid, or scared.

Of course it can be helpful to reflect on the past or plan for future events. However, problems start to surface when we don’t exercise mindful control over what we are doing. Reflection can run amuck into ruminations and brooding. Planning can morph into overwhelm and frustration.

So what can we do about it? 

The first step is to recognize unhelpful patterns of thinking, then we have to interrupt those thoughts to break the cycle of rumination or worry. One thing to look for are intrusive thoughts.

Intrusive thoughts seem to come out of nowhere and tend to be “sticky.” They can be about the past or the future and you can’t really think your way out of them. They might take more direct action to resolve. Sometimes, when I get a sticky intrusive thought I need to do something pretty jarring to get away from it like a cold plunge or some intense exercise. At other times, I have been able to work through them by journaling or talking through them with a friend, mentor, or counselor.

The important thing is to take the initiative to have a well reasoned response instead of letting the emotions that stem from the thoughts drive your behaviors on their own.   Learn More