Breaking Free from the Cycle of Rumination

Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future.

Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can, in turn, worsen the symptoms of those conditions. Rumination often causes people to feel anxious, stressed, and depressed, making it difficult for them to think, process their emotions, and sleep.

How to Stop Ruminating

Rumination often becomes more intense over time, so when you start experiencing negative thoughts, it’s important to stop them from progressing. Here are some strategies you might find helpful:

Distract Yourself

Engage in activities like exercising, doing chores, or calling a loved one.

Change Your Environment

Move to a new location, such as taking a walk or visiting a coffee shop.

Practice Mindfulness

Meditate and practice deep breathing exercises to center yourself.

Challenge Your Thoughts

Question the validity of your thoughts. Ask yourself if there’s any proof supporting your worries.

Resolve Underlying Issues

Take steps to address the problem causing your worry, like managing stress at home by creating a household to-do list.

Additionally, pay attention to triggers that cause you to ruminate and take steps to avoid them. For instance, if you tend to ruminate late at night, try going to bed earlier or participating in an evening activity that will distract you from your thoughts. When you do start to ruminate, acknowledge it and remind yourself that it’s not healthy.

Has Rumination Taken Over Your Life?

If you’ve tried the strategies listed above but still find yourself ruminating, consider reaching out to a professional. The therapists on our team are highly experienced with rumination and can provide personalized advice to help you stop ruminating and start living a healthier, happier life. Contact us today to schedule an appointment at a date and time that works for you.