Rumination: What It Is & How to Stop Doing It

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 depression) can trigger rumination, and rumination can in turn worsen the symptoms of those conditions.

What Causes Rumination?

Several factors can contribute to rumination:

The Effects of Rumination

When left unchecked, rumination can:

How to Stop Ruminating

1. Recognize When You're Doing It

The first step is awareness. Notice when your thoughts start looping and gently redirect them.

2. Challenge Your Thoughts

Ask yourself: Is this thought helpful? Is it based on facts? What would I tell a friend who had this thought?

3. Schedule Worry Time

Set aside 15-20 minutes a day for worrying. When ruminating thoughts arise outside that time, remind yourself to save them for later.

4. Engage in Physical Activity

Exercise is one of the most effective ways to break the rumination cycle by shifting your focus to your body.

5. Practice Mindfulness

Mindfulness helps you observe thoughts without getting caught up in them.

6. Seek Professional Help

If rumination is significantly impacting your quality of life, a therapist can help you develop strategies to break the cycle.