An analog of worry postponement for depressive rumination. When the client notices the start of the cycle of "why am I like this / what is wrong with me", they postpone this process to a scheduled time. Serves as a behavioral experiment against the belief in the uncontrollability of rumination.
Step-by-step guide
- Identify the triggers of rumination jointly with the client
- Schedule a "time for rumination" — a limited period of the day
- Instruction: notice the start of rumination and consciously postpone ("I will return to this at 18:00")
- Keep a diary: when rumination began, was it possible to postpone, what happened at the scheduled time
- Discuss the result: control over rumination has been achieved — what does this mean for the beliefs?
When to use
- Depression, dysthymia, rumination after loss or trauma
- The first step toward changing negative meta-beliefs about the uncontrollability of rumination
Key phrases
If rumination is uncontrollable — how does it ever end at all?
Follow-up questions
You were able to postpone. This is an experiment, and you have just received new data
To notice the start of rumination already means to be outside it
Alternative phrasings
When you notice that you are starting to "replay" things — what happens if you say: "Not now"?
Warnings
- ⚠️ In acute depression start with short periods — the first success is more important than systematicity
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.