The Difference Between Rumination and Reflection

Leaders need to recognize the difference between thinking above and below the line.

Above the line thinking is called reflection and is helpful – try to stay above the line.

REFLECTIONReviewing

(Past)

Regrets(Past)

+ PositivePlanning(Future)

Anxieties(Future)

RUMINATION

- Negative

Case in PointThis graph shows the results of a company where we taught these tools to the top 120 leaders. In the period between the first measurement and the second, they were forced to lay off 42% of their workforce. Despite this, their resilience results improved on all but one measure (which was already low enough). The company survived their transition and is now growing again.

The 4 StepsHaving worked with thousands of leaders while doing this work, we have observed consistent patterns in the leaders who do not turn pressure into stress. Here are the 4 steps that we teach:

Let GoLearn the lesson and move on quickly.

Wake Up!Bring yourself back into the present moment when under pressure.

Control Your AttentionDirect your attention onto areas you can control.

DetachPut things back in perspective.

1 2

3 4

RESILIENCE A method of building resiliency that is based on 30 years of research exploring why some people get stressed and others do not. Adapted from

the book and workshop, ‘Work Without Stress.’

Stress Is Not Caused by EventsMost of us assume that life events cause stress. We see this in workplaces where people tell us they have a stressful boss, job, deadlines, etc. But other people on the same teams – with all of the same demands – are not stressed. It isn’t the event that causes stress.

Everyone in your organization experiences pressure, but not everyone is stressed. To convert pressure into stress you must add one important ingredient – rumination.

Pressure Versus StressPressure (noun | pres·sure)External demand in your environment (e.g. deadline, deliverables, bosses).Rumination (noun | ru·mi·na·tion)Thinking over and over about events in the past or future and attaching negative emotion.

Rumination Leads to 3 Problems

ProductivityWhen we are ruminating, we are in a dream state. All this worrying about the past or the future decreases how productive we are.

HealthBecause of increased levels of adrenaline and cortisol in their system, chronic ruminators have increased incidence of coronary problems and suppressed immune functioning.

EmotionsIf you ask someone how they feel when they are ruminating, they never say ‘Happy’. Most admit that ruminating makes them miserable. Miserable people are not great leaders.

© 2017 Center for Creative Leadership. All Rights Reserved.The Challenge of Change Assessment is a Copyright of the Work Skills Centre © 2017

Scor

e

Habitual Responses to Change

Improved Resiliency at a CompanyLower Scores Are Better

3.6 3.7 3.8

2

4.5

2.7

3

2.7

2.1

2.9

0

0.5

1

1.5

2

2.5

3

3.5

4

4.5

5

Rumination Emotional Inhibition Toxic Achieving Avoidance Coping Perfectionism

2015 2016

By taking the Challenge of Change Assessment, leaders can discover where pressure and stress exist in their own lives. Learn more on building

resiliency from Derek Roger and Nick Petrie’s book Work Without Stress or by attending a

CCL workshop on the topic.