Understanding rumination

Do you replay scenarios over and over again in your mind? Do you dream about client matters and their outcomes? Do you find yourself saying “If only I had”… “I wish I had thought of”… “I am sure there is something else I could have done?”

Many lawyers call LawCare because they repeatedly go over their work in their head which can impact on their sleep. They often ask ‘Am I the only one who does this?’

If this is familiar, know that you are not alone. What you are doing is known as rumination - the tendency to repetitively think about the causes, situational factors and consequences of one’s negative emotional experience. Excessive rumination is a form of anxiety that can prove very damaging to mental and physical health if left unchecked.

Lawyers by their very nature strive for perfection: they are superb at looking at all the outcomes, negative and positive. The profession demands an obsession with details and there is no room for mistakes. Combine this with a heavy workload, long hours and a questioning mind and there is a perfect storm for natural overthinkers.

Tips

To tackle rumination and overthinking, try the following:

• Exercise - do whatever you like as long as you get moving. Exercise makes it difficult to overthink as you need to concentrate on the physical activity itself and the melatonin, serotonin and endorphin boost will help to combat negative thoughts.
• Schedule time to think - allow yourself a set amount of time to think about work, then follow it with time to think positively, daydream or practice mindfulness. To learn about mindfulness, try the Headspace app or book a course.
• Interrupt negative thoughts - if you find yourself in a spiral of negative thoughts try to interrupt your thinking with a positive question - ask yourself “What if it all works out?” or “What if we get the outcome we want?”
• Talk to your client - ask your client what they think will happen. Depending on the case they may have some useful insights. Discuss possible outcomes with them.
• Seek help - phone LawCare's free, confidential helpline and talk to another lawyer who’s been there - 1800 991 801.

For more information on this and other wellbeing topics, visit the Irish LawCare website.

eNewsletters

This article originally appeared in the September 2018 Law Society eZine. For more information, and to subscribe, see enewsletters.