Be sure to taste your thoughts before you chew on them.

– Petra Kolber

You made a mistake.

What do you do?

Ruminate or Reflect

Rumination:  Act of repetitive thinking, most commonly negative thoughts about self. Often referred to as “self-punishment.”

Reflection:  Ability to see the past for what it was. Often referred to as “self-discovery.”

The next time you make a mistake, instead of beating up yourself, ask:

What can I learn from this experience?

What is my mental state: Rumination or Reflection?

Rumination Mindset

• Thinks about past.
• Wishes for a different outcome.
• Fills in blanks with stories.
• Uses lens of self-judgment.
• Problem-focused.
• Views challenges as threats.
• Paralyzed by problems.
• Doubt demons thrive.

Reflection Mindset

• Resides in present.
• Works with reality.
• Works with facts.
• Uses lens of self-compassion.
• Solution-focused.
• Views challenges as opportunities.
• Takes action.
• Doubt demons starve.

 

 

Researchers from Rutgers University created M.A.P. Training.

M.A.P. = Mindfulness and Physical activity

SIT – WALK – SWEAT

20 minutes Sitting Meditation – 10 minutes Walking – 30 minutes Aerobic Exercise

 

The next time your thoughts begin to ruminate, or begin a downward spiral of doom,

S.T.O.P.

S

Stand up

T

Take a walk

O

Observe your surroundings

P

Pick a positive thought