Breaking Free from the Thought Loop: Understanding and Managing Rumination
By Dr. Jenny Sokolowski, Psy.D.
Many of us with anxiety find ourselves stuck in endless thought loops. One worry spirals into another, and before we know it, we’re deep in a rabbit hole of overwhelming thoughts. Feeling trapped in your mind can be exhausting, leaving you wondering how to climb out. The good news? You have more control than you might think. With some simple tips, you can stop these spirals in their tracks.
What is Rumination?
At its core, rumination is when we get stuck overthinking a problem or issue. It happens when we continuously direct our attention toward a worry, trying to analyze, monitor, and solve it. These mental processes are not automatic. They’re something we actively engage in. Many of us believe that ruminating will help us find a solution. But here’s the truth: rumination often focuses on things we can’t control (like our thoughts), instead of things we can control (like our actions).
Examples of Rumination:
Trying to figure out what a thought means
Replaying a problem in your head to "solve" it
Examples of Non-Rumination:
Noticing a thought without judgment
Acknowledging that you’re having a difficult moment
Tips to Stop Ruminating
Recognize When You’re Ruminating
The first step to change is awareness. When you catch yourself spiraling, acknowledge it. You might say, “Ah, I’m ruminating again,” to start breaking the cycle.
Let Go of the Need to Solve
Remind yourself: not every problem has to be solved right now. Rumination won’t provide clarity or answers. It will only keep you stuck. Give yourself permission to stop trying to fix the unfixable.
Allow the Thoughts to Be There
This might feel counterintuitive, but resisting thoughts often makes them stronger. Instead, acknowledge them: “These thoughts are here, and I don’t have to like them. But I can accept that they’re part of my current experience.”
Step Off the Mental Treadmill
Don’t engage with the thoughts. Picture stepping off a treadmill. You’re no longer doing something. Let the thoughts exist without giving them attention or energy. The treadmill can be there, but you are not running on it. If it helps to distract, you can redirect your focus to something else, like your breath or the space around you.
By practicing these steps, you can begin to take back control and reduce how often you get caught in the spiral of rumination. Remember, it’s not about eliminating thoughts. It’s about changing how you respond to them.
