Everyone has a negative thought from time to time, especially after a stressful or traumatic experience. However, thinking negatively about past or future events for long periods of time can be a sign of rumination. This type of overthinking can turn into a cycle of replaying past events or future worries in your mind without finding a solution that can put these thoughts to rest. Rumination can also be linked to other mental health conditions, such as depression, generalized anxiety disorder and obsessive-compulsive disorder.  

If you have rumination, you may be having persistent thoughts that are self-critical and distressing, and you’re not alone. Fortunately, a licensed clinical therapist can help identify the underlying causes, share techniques to counter negative thought patterns and provide you with effective coping strategies. At Lightfully, we are here to help you address rumination, so you can break the cycle of worrying. 

Let’s explore six strategies to help break the rumination cycle and improve your well-being. 

6 ways to break the rumination cycle

Having negative thoughts repeat over and over in your mind can be stressful, but there are many strategies that can stop rumination. Here are some effective ones you can try:

1. Increase self-awareness.

When you become aware of your rumination patterns, you can take the first step to stop them in their tracks. Saying, “I am ruminating now” to yourself is a simple strategy to help you recognize what you’re doing. Once you are more aware, you can stop yourself from getting caught up in negative thoughts. At this point, you can shift your focus to something more positive. You can practice gratitude and positive self-talk and celebrate the “win” of stopping the negative thoughts.

2. Practice grounding techniques.

Grounding techniques can help reduce distress by using your senses. These effective strategies also allow you to focus on the present moment rather than past events or future worries. 

Some grounding techniques you can try include:

• Deep breathing — Inhale for four counts, hold for four counts, exhale for four counts and then repeat.
• The 5-4-3-2-1 technique — Name five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you taste.
• Physical grounding — Think about the way the ground beneath your feet feels or your body’s contact with the chair you’re sitting in. 

These strategies are easy to try, and you can try more than one to see which technique works best for you and helps you gain a sense of control. 

3. Reframe your thoughts.

When you’re able to catch yourself in the cycle of rumination, you can challenge and reframe your thoughts. This strategy can help you think more positively and shift from worrying to problem-solving. When you identify a repetitive, negative thought, you can ask yourself one or more of the following questions:

• Is this thought true?
• Is this thought helpful?
• Is this thought based on facts or feelings?

Then, try to replace the negative thought with a positive and more realistic one. Instead of thinking, “I’ll never find a better job,” you can say, “I’ll keep looking until I find a better job.” This example demonstrates how you can turn a repetitive worry into a positive solution. Stopping self-criticism can help you build emotional resilience.

4. Engage in physical activity.

Exercise can help stop rumination in many ways. It can act as a healthy distraction, helping you shift your thoughts away from a negative pattern. Physical activity also releases endorphins, dopamine and serotonin, which can help improve your mood. It also decreases cortisol, a stress hormone that can increase during cycles of rumination. You can try incorporating different exercises into your routine and see which ones you find most enjoyable. A combination of aerobic exercise and resistance training can be especially beneficial for your health.

5. Schedule “worry time.”

Some people find that scheduling a designated time to worry can help prevent negative thoughts from taking over the entire day. You can try spending 10-15 minutes writing down your negative thoughts to get them out of your mind. During this dedicated time, you can also come up with problem-solving ideas that can help address your worries. If a negative thought comes up outside of this window, don’t let that worry dominate your day. You can practice reframing your thoughts or grounding techniques to address rumination.

6. Find professional support.

If fighting rumination alone feels overwhelming, it’s OK to ask for help. A licensed clinical therapist can help you identify negative thought patterns and guide you through effective strategies to manage your thoughts. You can also find out if your rumination is isolated or part of a mental health condition such as depression, generalized anxiety disorder and obsessive-compulsive disorder. No matter what you may be going through, Lightfully is here to provide you with professional support and personalized treatment that can help you stop rumination and reduce your stress.

Get expert support breaking the cycle of rumination at Lightfully

If you’re experiencing a negative thought pattern that interferes with your daily life, it may be time to find support. At Lightfully, our deeply compassionate and dedicated experts take a whole-person-centered care approach that goes beyond addressing a symptom. We can address the root causes of your rumination and tailor a treatment that’s safe and effective. Whether you see us in person or begin our Virtual Partial Hospitalization Program (vPHP), our licensed clinical experts are here to support you.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.