Do you find negative thoughts playing through your mind like a stuck record? This is known as rumination – becoming caught in a mental loop and revisiting the same negative thoughts without resolution. Rumination is a natural response to uncertainty, and modern life presents us with many pressures and distractions, much of which sits outside our control. Added to this, the sheer number of choices we face on a daily basis can feel overwhelming and mentally exhausting.
The difference between rumination and reflective thought
It can be helpful to understand the difference between rumination and reflective thought. Rumination often seeks insight, reassurance, or control, but rarely achieves any of these. Instead, it tends to keep the mind circling the same concerns. Reflective thought, by contrast, is more purposeful. It allows space for perspective, learning, and problem-solving, and often leads to a sense of movement rather than stagnation.
What happens when we ruminate?
When we ruminate, the brain’s survival system remains on high alert. This state is designed to protect us from danger, but when it is activated for long periods, it can increase stress hormones in the body. Over time, this may contribute to anxiety and/or depression. People experiencing ongoing rumination may notice difficulties with problem-solving and memory, disrupted sleep, reduced motivation, and challenges with day-to-day functioning. Avoidance of social situations can also develop, which may lead to feelings of isolation and disconnection from others.
How can we reduce rumination?
Reducing rumination can bring relief from these symptoms, although it is not always easy. Trying to fight or ‘wrestle’ with intrusive thoughts is rarely helpful, as this often strengthens their hold. A more effective approach is learning to notice when rumination is happening, and gently shifting attention away from thinking and towards doing.
Engaging in activities that involve the body or the senses can be particularly supportive. Physical movement such as walking, running, or gardening can help settle the nervous system. Healthy distractions, including reading, films, games, or puzzles, can provide mental space. Sensory experiences, such as cold showers or swimming, may help interrupt repetitive thinking. Connection also plays an important role; speaking with someone you trust can reduce feelings of isolation and offer reassurance.
Next steps…
If negative thoughts feel persistent, overwhelming, or begin to interfere with your wellbeing, it is important to seek appropriate support. Consulting a medical professional can be a helpful first step.
I can help you through by using solution focused hypnotherapy as well. Get in touch and we can have a chat about how that could help you.
With the right understanding and support, rumination can be addressed, and it is possible to develop a calmer and more balanced relationship with your thoughts.
Further Reading:
- How to use your body to improve your mind
- Taking a look at food and how it relates to mental health
- Learn how to D.O.S.E yourself happy with these ideas