Dr. Rick Hanson

Very me, myself, and I. And since neurons that fire together wire together, when people are in the default network in the ruminator, they're reinforcing what they're ruminating about and sensitizing their brain to what's negative along the way. So one of the, for me, takeaways from what I've really learned over the last 30 years about the brain is to get out of the ruminator as fast as I can.

Very me, myself, and I. And since neurons that fire together wire together, when people are in the default network in the ruminator, they're reinforcing what they're ruminating about and sensitizing their brain to what's negative along the way. So one of the, for me, takeaways from what I've really learned over the last 30 years about the brain is to get out of the ruminator as fast as I can.

Very me, myself, and I. And since neurons that fire together wire together, when people are in the default network in the ruminator, they're reinforcing what they're ruminating about and sensitizing their brain to what's negative along the way. So one of the, for me, takeaways from what I've really learned over the last 30 years about the brain is to get out of the ruminator as fast as I can.

Feel the feelings. This is not about avoiding feelings, but feel them mindfully in a framework of spacious awareness. So you're not so glued to that angry case about other people or that resentment, you know, take poison and wait for others to die, as they say, right, resentment. You know, when you do that, you're reinforcing it.

Feel the feelings. This is not about avoiding feelings, but feel them mindfully in a framework of spacious awareness. So you're not so glued to that angry case about other people or that resentment, you know, take poison and wait for others to die, as they say, right, resentment. You know, when you do that, you're reinforcing it.

Feel the feelings. This is not about avoiding feelings, but feel them mindfully in a framework of spacious awareness. So you're not so glued to that angry case about other people or that resentment, you know, take poison and wait for others to die, as they say, right, resentment. You know, when you do that, you're reinforcing it.

But if you're witnessing it more and naming it to yourself mindfully, you actually reduce reinforcement more.

But if you're witnessing it more and naming it to yourself mindfully, you actually reduce reinforcement more.

But if you're witnessing it more and naming it to yourself mindfully, you actually reduce reinforcement more.

Yeah. Okay. So one is to take action. take action. And very often people ruminate to avoid certain experiences, particularly experiences related to taking action. So if you're ruminating about a meeting with your boss, or you're ruminating about a workplace presentation, or you're ruminating about a mistake you made, whatever, what's appropriate action related to what you're ruminating about?

Yeah. Okay. So one is to take action. take action. And very often people ruminate to avoid certain experiences, particularly experiences related to taking action. So if you're ruminating about a meeting with your boss, or you're ruminating about a workplace presentation, or you're ruminating about a mistake you made, whatever, what's appropriate action related to what you're ruminating about?

Yeah. Okay. So one is to take action. take action. And very often people ruminate to avoid certain experiences, particularly experiences related to taking action. So if you're ruminating about a meeting with your boss, or you're ruminating about a workplace presentation, or you're ruminating about a mistake you made, whatever, what's appropriate action related to what you're ruminating about?

Now, that's kind of tough-minded. Been a therapist a million years. I'm, I think, more compassionate, but I'm kind of tougher. You know, there's no replacement for action. Action binds anxiety, and action breaks people out of the rumination cycle. And it satisfies you. Hey, you took the action you could.

Now, that's kind of tough-minded. Been a therapist a million years. I'm, I think, more compassionate, but I'm kind of tougher. You know, there's no replacement for action. Action binds anxiety, and action breaks people out of the rumination cycle. And it satisfies you. Hey, you took the action you could.

Now, that's kind of tough-minded. Been a therapist a million years. I'm, I think, more compassionate, but I'm kind of tougher. You know, there's no replacement for action. Action binds anxiety, and action breaks people out of the rumination cycle. And it satisfies you. Hey, you took the action you could.

I mean, right there, know that you did what you could, and then you have to work on becoming at peace with what you can't control. But you did what you could control. That's really important. One. Two, there are a couple of fantastic hacks. One is to do what's called interoception.

I mean, right there, know that you did what you could, and then you have to work on becoming at peace with what you can't control. But you did what you could control. That's really important. One. Two, there are a couple of fantastic hacks. One is to do what's called interoception.

I mean, right there, know that you did what you could, and then you have to work on becoming at peace with what you can't control. But you did what you could control. That's really important. One. Two, there are a couple of fantastic hacks. One is to do what's called interoception.

Tune into the internal sensations of your body, like the sensation of the air coming in as you inhale and flowing out as you exhale, chest rising and falling. That engages a part of the brain called the insula, and it acts like a circuit breaker.

Tune into the internal sensations of your body, like the sensation of the air coming in as you inhale and flowing out as you exhale, chest rising and falling. That engages a part of the brain called the insula, and it acts like a circuit breaker.