What Is Rumination?
The simple answer would be constant thinking that produces negative thoughts. Rumination is the excessive, repetitive thinking about a particular event. Our brain keeps us thinking about something for an extended period, tricking us into believing that we are “deciphering” the problem. In reality, rumination causes us to waste time and leads people to sink into their emotions.
Why Do People Ruminate?
People certainly don’t ruminate for the fun of it. In fact, excessive rumination can be detrimental to many aspects of their life, including becoming more forgetful and feeling burnt out. Rumination is often uncontrollable and can begin at any moment in time. A study shows that 5 to 10 percent of children and adults suffer from rumination, many remaining undiagnosed due to the unknown nature of this mental disease. [3]
Due to how our brains are wired, people ruminate for long periods. Rumination brings up a particular event, often negative, and makes our brains think about it. Our brains then try to create a “solution” out of this, even frequently tricking us into thinking that it is getting somewhere. In reality, the brain cannot find a tangible solution, which then repeats this vicious cycle of constant thought. [1]
Strategies To Break Free from Rumination
If you find yourself stuck in a loop of repetitive thoughts, you’re not alone. Overthinking can be exhausting, but the good news is that you can take control and break the cycle. Whether you're incorporating therapy into your routine or tackling rumination on your own, these simple yet effective strategies can help you regain mental clarity and find peace. [2]
1. Keep Yourself Busy
One of the best ways to stop overthinking is to shift your focus elsewhere. Engage in activities that keep your mind occupied, like walking, chatting with a friend, organizing your space, listening to music, or watching your favorite show. The more engaged you are, the less room there is for intrusive thoughts. [4]
2. Change Your Environment
A change of scenery can work wonders for your mindset. Whether it's a peaceful park, a cozy coffee shop, or your favorite bookstore, stepping into a fresh space can reset your thoughts and provide a mental refresh.
3. Practice Relaxation Techniques
Deep breathing and mindfulness meditation are powerful tools for calming your mind. Find a quiet place, take slow, intentional breaths, and focus on the present moment. Even a few minutes of relaxation can make a big difference.
4. Talk It Out
Sometimes, sharing your worries with a supportive friend can help put things in perspective. Choose someone who is level-headed and can offer reassurance rather than fuel your anxieties. A good conversation can help you see things more clearly.
5. Take Small Steps Toward Resolution
If a particular worry keeps circling in your mind, take a small, practical step to address it. For instance, if you’re stressed about a past interaction, consider sending a thoughtful follow-up message—but keep it balanced. There's no need for excessive apologies or overexplaining.
6. Be Kind To Yourself
Breaking free from rumination takes time. Don’t get frustrated if those persistent thoughts pop up again. Instead, remind yourself that with practice, patience, and the right strategies, you can create healthier thinking patterns and regain control of your mind.
