Ruminating thoughts are excessive or repetitive thoughts about negative experiences. People can use various strategies to help stop rumination, such as distraction, mindfulness, and therapy.
Many people occasionally experience temporary rumination in response to specific events, such as an upcoming test or an important meeting. This is not necessarily a sign of a mental health condition, and it may go away once the event passes.
However, many mental health conditions, including depression, anxiety, and phobias, may involve rumination.
Keep reading to learn more about the causes of ruminating thoughts and tips on how to stop them.
Rumination is a response to negative or stressful events. These events could be from the past or in the future.
For example, a student may ruminate on fears about an upcoming exam, or someone may ruminate on a social interaction that embarrassed them.
Rather than helping a person find solutions or come to terms with an event, rumination focuses on the negative. According to a 2020 research review, this can amplify and prolong a negative mood.
Potential triggers of ruminating thoughts include:
- experiencing a traumatic event
- going through a major change, such as the end of a relationship
- anticipating an upcoming stressful event, such as final exams or a performance
- facing a fear or phobia, such as having a blood test if a person has a fear of needles
- awaiting important news, such as medical test results or a loan approval
In some cases, persistent rumination that a person finds hard to control may signal a mental health condition.
Linked conditions
The following mental health conditions can cause rumination:
- Depression: A person with depression may ruminate on very negative or self-defeating thoughts. For example, they may obsess over a belief that they are unworthy or not good enough.
- Anxiety: People with anxiety may ruminate on specific fears, such as the idea that something bad will happen to their family. Or they might ruminate more generally, continually scanning their mind for things that might go wrong.
- Obsessive-compulsive disorder (OCD): People with OCD experience intrusive thoughts — involuntary and unwanted thoughts that can be scary or shameful. To relieve anxiety from these thoughts, they may engage in rituals, such as checking behaviors.
- Phobias: People with phobias may ruminate on their fears, especially when they encounter the source of their phobia.
- Schizophrenia: People with schizophrenia may ruminate on unusual thoughts or fears or feel distracted by intrusive voices and hallucinations.
Rumination may also be a sign of some other mental health conditions. For example, a person experiencing codependence may ruminate on fears of abandonment, while a person with an eating disorder may not be able to stop thinking about their diet and exercise regimen.
Numerous strategies, such as those below, may help with rumination.
Distraction
Distraction can help break the vicious cycle of rumination by giving the mind something else to focus on. Any engaging, fun, or challenging activity could provide a distraction. Examples include:
- reading
- playing games
- solving puzzles
- singing or listening to music
This technique works best for occasional or temporary rumination. If a person ruminates very frequently, distracting themselves may not be possible or beneficial all the time.
Writing it down
Some people find it helpful to write down their ruminating thoughts. Doing so may help slow down their thoughts or get the thoughts out of their mind and onto paper.
Writing down thoughts may help some people see that their worries are unlikely or unrealistic or identify a problem they can solve.
People may wish to try writing the thoughts down and then:
- writing down one small step they could take to alleviate their fear
- writing out an alternative version of the thoughts that is more optimistic, self-compassionate, or balanced
- ripping up the paper or throwing it away
Talking it through
Talking with a trusted friend or family member may help a person externalize ruminating thoughts.
The goal of this does not necessarily need to be for the other person to prove the thoughts wrong. Instead, they may offer empathy and understanding or a fresh perspective.
If relevant, a person may find it helpful to discuss their worries with an expert, such as a doctor who can answer medical questions or a teacher who could clarify a test question.
Setting aside ‘worry time’
Some people find it helpful to set aside time for rumination. During this time, they can think about their worry or problem. When the time is up, though, they move on to other things.
Doing this might give a person permission to feel their emotions and possibly to think of ways to move forward without rumination dominating their thoughts.
Getting outside
A change of location can sometimes break thought patterns. Being in nature may be especially beneficial, as natural environments can have a positive effect on mental health.
A 2023 study found that even watching videos of natural environments can reduce a negative mood and rumination, particularly in people who are highly sensitive.
Getting active
Many studies have found that exercise can improve mental health, but a
People may find that getting moving disrupts their rumination and helps them release nervous energy. They could try:
Practicing mindfulness
Mindfulness is a practice that helps people focus on the present moment rather than the past or future.
A 2023 review of past research noted that mindfulness helps with rumination, although not as much as cognitive behavioral therapy (CBT) does.
A person can try practicing mindfulness in any of the following ways:
- meditation
- mind-body exercises, such as yoga or tai chi
- mindful hobbies, such as playing a musical instrument
Mindfulness is a skill, and it can be difficult for some people at first. But with time, it can benefit mental health.
Avoiding rumination triggers
Some people find that specific factors trigger their rumination. They may wish to limit their access to these triggers if it is possible to do so without undermining their quality of life.
For instance, a person could try limiting their media consumption if the news makes them feel anxious.
However, too much avoidance can interfere with a person’s daily life. If a person experiences rumination often, it may not be possible for them to avoid all triggers.
Trying therapy
Therapy may help a person understand their ruminating thoughts, where those thoughts come from, and how to practice healthier ways of thinking.
Some forms of therapy, such as rumination-focused cognitive behavioral therapy (RF-CBT), specifically target rumination.
While traditional CBT focuses on changing the content of thoughts, RF-CBT attempts to change the thinking process instead.
Occasional rumination does not necessarily signal a mental health condition. However, a person should contact a doctor or mental health professional if:
- ruminating thoughts are a daily occurrence and make it difficult for the person to focus, function, or feel happy
- engaging in complex rituals is the only way to gain control over rumination
- the symptoms of a diagnosed mental health condition worsen
- ruminating thoughts include thoughts of suicide or self-harm
Mental health conditions can feel overwhelming, but many are treatable. People can ask a healthcare professional about their options.
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Rumination involves thinking repeatedly or excessively about negative events. It is a response to stress and can focus on a past event or something that a person worries will happen in the future.
Rumination can range from mild to severe. For some people, rumination is a temporary unpleasant experience, while for others, it may be part of a mental health condition.
There are many strategies that may help with rumination. However, if a person experiences rumination frequently, it could be a sign that they need additional support.
If ruminating thoughts become unmanageable, a person should contact a doctor or mental health professional.
