Dr. Rick Hanson

So you can just notice it. In evolution, it makes sense. When things are close to you, when your gaze looks down to what's within a meter or two, That's where friend and foe live typically. Going to eat me or can I eat it? Self-referential processing increases. What saturates rumination is self, me, right?

So you can just notice it. In evolution, it makes sense. When things are close to you, when your gaze looks down to what's within a meter or two, That's where friend and foe live typically. Going to eat me or can I eat it? Self-referential processing increases. What saturates rumination is self, me, right?

The me that it's happening to or could happen to or did happen to or should have done a better job. Me, me, me, me, me. Okay. On the other hand, and you can just observe this, when you start getting a sense of things as a whole, And especially when you lift your gaze out to the bigger picture, you shift into a more impersonal frame of reference. You're not privileging your perspective.

The me that it's happening to or could happen to or did happen to or should have done a better job. Me, me, me, me, me. Okay. On the other hand, and you can just observe this, when you start getting a sense of things as a whole, And especially when you lift your gaze out to the bigger picture, you shift into a more impersonal frame of reference. You're not privileging your perspective.

The me that it's happening to or could happen to or did happen to or should have done a better job. Me, me, me, me, me. Okay. On the other hand, and you can just observe this, when you start getting a sense of things as a whole, And especially when you lift your gaze out to the bigger picture, you shift into a more impersonal frame of reference. You're not privileging your perspective.

You're taking a sense of things as a whole, in which you're certainly a part of that whole, but there's a lot more going on in that whole. The sense of self immediately starts reducing. And as the sense of self starts reducing, just like as the sense of inner language is reduced, rumination starts to reduce as well.

You're taking a sense of things as a whole, in which you're certainly a part of that whole, but there's a lot more going on in that whole. The sense of self immediately starts reducing. And as the sense of self starts reducing, just like as the sense of inner language is reduced, rumination starts to reduce as well.

You're taking a sense of things as a whole, in which you're certainly a part of that whole, but there's a lot more going on in that whole. The sense of self immediately starts reducing. And as the sense of self starts reducing, just like as the sense of inner language is reduced, rumination starts to reduce as well.

That's kind of my bottom line.

That's kind of my bottom line.

That's kind of my bottom line.

One of the reasons people ruminate is a defense against feeling certain things. And the feelings keep coming up because they're incompletely experienced.

One of the reasons people ruminate is a defense against feeling certain things. And the feelings keep coming up because they're incompletely experienced.

One of the reasons people ruminate is a defense against feeling certain things. And the feelings keep coming up because they're incompletely experienced.

So one thing a person could do to help themselves, if they keep ruminating around, let's say, a loss or a regret or there's something they have remorse about, is to really open up to that feeling and to resource themselves so they can tolerate it and are not overwhelmed by it. But once you're able to feel it, if only for a few minutes in a row, really let yourself feel it.

So one thing a person could do to help themselves, if they keep ruminating around, let's say, a loss or a regret or there's something they have remorse about, is to really open up to that feeling and to resource themselves so they can tolerate it and are not overwhelmed by it. But once you're able to feel it, if only for a few minutes in a row, really let yourself feel it.

So one thing a person could do to help themselves, if they keep ruminating around, let's say, a loss or a regret or there's something they have remorse about, is to really open up to that feeling and to resource themselves so they can tolerate it and are not overwhelmed by it. But once you're able to feel it, if only for a few minutes in a row, really let yourself feel it.

And as you feel it, help it to flow. Blow it, in effect. That's really a crucial thing. The hacks I've mentioned are more situational. Taking action on the things that you ruminate about, including reaching out to someone you've harmed and really apologize to them, or write a letter that they'll never read because they're dead.

And as you feel it, help it to flow. Blow it, in effect. That's really a crucial thing. The hacks I've mentioned are more situational. Taking action on the things that you ruminate about, including reaching out to someone you've harmed and really apologize to them, or write a letter that they'll never read because they're dead.

And as you feel it, help it to flow. Blow it, in effect. That's really a crucial thing. The hacks I've mentioned are more situational. Taking action on the things that you ruminate about, including reaching out to someone you've harmed and really apologize to them, or write a letter that they'll never read because they're dead.