Tankemylder – hvordan bryder jeg den onde cirkel?

Tankemylder

 

Kører dine tanker i ring? Brager tankerne ukontrolleret derudad med 160 kilometer i timen, og synes de ikke at stoppe igen? Nogle gange kan det være en fordel, hvis tankerne er dirigeret mod positive og realistiske mål og problemer. Kører dine tanker derimod i et negativt spor, og synes det umuligt at bryde mønstret, så finder du i denne artikel en forklaring på hvorfor, og hvordan du kan bryde det onde hamsterhjul.

Dinna Trehøje
Cand.psych., biopat/naturopath ibm og zoneterapeut

De tanker, som ens tankemylder frembringer, kan inddeles i to kategorier bekymring og rumination.

Bekymring beskæftiger sig med tanker om kommende begivenheder, og man kan blive opslugt af tanker og billeder af katastrofal karakter, uden at der er det mindste hold i det. Mennesker med bekymringstanker om fremtiden er specielt plaget af problemer, der ikke har nogen klar løsning. Kender du det? Ikke at have svaret på dine spørgsmål, og tankerne løber afsted i en negativ retning?

Rumination er rettet mod fortiden, og tankerne er optaget af tidligere fejltagelser, tabte muligheder, handlinger, der fandt sted, eller de valg/handlinger, du ikke foretog. De følelser, der kan være forbundet med overdreven rumination, er skyld, fortrydelse, vrede eller misundelse. Man kan også have tendens til at være dømmende, kritiserende eller bære nag over for sig selv eller andre. Har du siddet overdrevent fast i negative tanker om fortiden og holdt fast i tanker som ”hvis bare jeg kunne have gjort det anderledes”? Rumination forekommer ofte hos mennesker, der besidder bestemte personlighedstræk såsom perfektionisme, en neurotisk adfærd eller et overdrevet fokus på ens eget forhold til andre mennesker.

Det er vigtigt at pointere, at både bekymringstanker og rumination kan være sundt og reflekterende for os som mennesker, men det er, når tankerne af negativ karakter overtager, og vi ikke kan undslippe tankerne, at det bliver et problem for os. Tankemylder påvirker negativt vores tankeproces og følelse af kontrol, det hæmmer vores evne til at problemløse, og studier viser, at tankemylder forværrer depression. Rumination kan endda ses som en årsagsforklaring på depressionens intensitet. Forskning viser også, at tankemylder har sammenhæng til angst, PTSD, stofmisbrug og overspisning.

“Studier viser også, hvordan tankemylder påvirker vores søvnkvalitet, hvorfor der er en endnu større grund til at gøre op med tankemylderet”

Studier af hjernen viser, at tankemylder er associeret med en neurologisk dysfunktion af ukendt årsag, der forcerer tankerne til at køre i ring.

Men betyder det så, at vi ikke kan gøre noget ved det grundet det neurologiske svar? Jo, det kan vi godt. Her kommer otte bud på, hvordan man kan implementere nye vaner og komme tankemylderet til livs.

Otte forslag til at stoppe tankemylderet

 Det er vigtigt at få stoppet tankemylderet, så man ikke kommer til at sidde fast i sine negative tanker om fortiden eller fremtiden. Bliv din egen ekspert i at stoppe dit tankemylder, inden tankerne bliver for intense.

  1. Distraher dig selv

Ring til en ven, gå en tur, eller lyt til/læs en bog. Gør noget andet, der distraherer dine gentagende tanker.

  1. Tag handling

Planlæg at tage handling, så du nemmere kan løse dit problem. Nedskriv trin for trin, hvordan du kan løse problemet. Vær realistisk med dine forventninger til, hvordan du kan løse problemet. Når du har nedskrevet en plan, så udfør planen trin for trin.

  1. Tænk på det værst tænkelige scenarie

Dette lyder umiddelbart som en dårlig ide, men der er en bagtanke med at tænke på det værst tænkelige udfald. Stil dig selv følgende to spørgsmål: ”Hvad er det værste, der kan ske” og ”kan jeg håndtere det”? Vi mennesker er meget mere robuste, end vi selv tror. De største besværligheder i livet kan nogle gange ende med at blive vores største bedrifter og udviklingsproces.

  1. Mindfulness

Bliv opmærksom på tiden her og nu. Hvad hører du, hvad ser du, hvad dufter du, eller hvad smager du. Bliv opmærksom på dit sansende selv og ikke dit tænkende selv. Det kan hjælpe dig med at få jordforbindelse og hjælpe dig til at være i nuet med alt dets nydelse. Lyt til en guidet mindfulness-øvelse på YouTube eller eventuelt en body scan-øvelse, der kan hjælpe dig med at komme i kontakt med din krop.

  1. Forstå dine udløsere

Hvad udløser dit tankemylder? Bliv opmærksom på, hvad der forårsager det, hvornår på dagen det opstår, hvem er du i selskab med, eller hvad har du lavet den dag. Hvis du bliver opmærksom på dine triggere, så kan du bedre undgå det, eller måske vil et mønster give dig svar på, hvordan du kan løse dine problemer.

  1. Se på dine fejl som læringsmuligheder

”Hvad kan jeg lære af mine fejl, og hvordan kan jeg bruge denne viden i fremtiden”? Det fører ikke noget godt med sig at fortsætte med at skælde sig selv ud, men se i stedet på, hvor langt du er kommet, og hvad denne oplevelse førte med sig af positive ting.

  1. Juster dine mål

Hvis du sætter urealistiske mål i livet, som er svære at opnå, så kunne man forestille sig, at fokus er rettet mod, hvorfor du ikke har nået dine mål, eller hvordan du kunne have gjort det anderledes i forhold til at nå dem. Hvis du sætter dig mere realistiske mål, der er nemmere at opnå, så vil det reducere risikoen for din overtænkning.

  1. Planlæg et tidspunkt for dit tankemylder

Hvis du hver dag giver dig selv 10-20 minutter, hvor du udelukkende må lade dine tanker flyve afsted, så tillader det dig at slappe mere af resten af tiden. Du ved, at du har din tankemyldertid, hvor det er helt legalt, og du kan forsøge at få det bedste ud af din tankemylderproces, hvor du implementerer de forrige råd.


Værre lige før menstruation

Et nyt studie og det første af sin slags af Graham og kollegaer (2018) undersøgte, om der er en sammenhæng mellem rumination og vores kønshormoner. Her fandt de, at højere østradiol (en af kvindernes vigtigste østrogenhormoner) var signifikant associeret med rumination og blev altså bekræftet i deres teori. Østradiolniveauet er højest lige før ægløsningsfasen.

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