How ruminating can affect your mental health — and 8 ways to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever get stuck playing the same negative thought over and over? That's rumination. Explore why it happens, how to spot the signs, and 8 ways to break the loop and find peace.
When your brain spirals, it can be frustrating. Maybe you’re replaying a conversation you wish had gone differently, or a worry about tomorrow. The scene keeps looping, and it’s like your mind is trying to fix it and change the outcome. That’s ruminating. It can feel like you’re thinking your way toward clarity, but it usually does the opposite. Instead of helping you understand or move on, rumination traps you in a cycle of “what ifs,” self-criticism, and mental anguish.
Clinically, rumination is linked to both anxiety and depression as it’s a process that maintains distress rather than resolving it. But it’s something most of us do, especially when we’re tired, overstimulated, or trying too hard to make sense of things.
Rumination is really the mind’s way of searching for safety, but there are better tactics you can use if you’re anxious, stressed, or nervous about what’s to come. Here’s what you need to know about rumination, why it happens, and how it connects to anxiety. We’ll also explore research-backed ways to ease the mental replay so you have tools that can help you shift toward a steadier mind.
What is ruminating?
Ruminating, or rumination, happens when the mind gets caught in repetitive cycles of negative thinking — turning the same worry, regret, or memory over without resolution. It’s the mental equivalent of picking at a scab where part of you is trying to heal, but the habit keeps reopening the wound.
Clinically, it’s defined as repetitive, passive focus on the causes and consequences of distress rather than on solutions or forward movement. Research shows this pattern can heighten anxiety and depression because it reinforces the emotions it’s trying to fix.
It’s worth noting that not all deep thinking is harmful. Reflection—when you consider what happened, what you can learn, and what to do differently—is healthy. Rumination, however, doesn’t move forward. It circles back, often fueled by guilt, fear, or self-doubt.
When you catch yourself mentally replaying an event or worrying about something beyond your control, it isn’t a sign of a weak mind, but rather a mind trying to regain control in the only way it knows, through thought.
7 signs of repetitive negative thinking
Rumination can feel sneaky because it often starts as “just trying to figure things out.” But there are clear signs that your thinking has shifted from reflection to rumination:
You replay the same scene or conversation in your head
You fixate on why it happened
You feel emotionally drained instead of clearer
You’re not moving toward action
You notice your body tightening up
You can’t stop even when you want to
You believe thinking more will help
Why do we ruminate?
Rumination often starts as an attempt to help yourself. When something feels unresolved, the mind replays it, hoping to prevent mistakes or understand what went wrong. But instead of providing clarity, it usually keeps you stuck in emotional overdrive.
Psychologically, rumination is a coping strategy that backfires — instead of calming the system, it amplifies it. While it might feel like you’re in control or being productive, ruminating on something is really just anxious thinking in disguise.
And the more you do it, the worse it gets. Each time you ruminate, the brain strengthens that loop, and over time, it becomes an automatic stress response.
People who expect a lot from themselves or struggle with self-kindness are more likely to replay perceived mistakes, and it can get worse when you’re tired or overstimulated, as it’s harder to redirect your thoughts.
The goal isn’t to eliminate it completely but to recognize when it’s happening and shift toward thoughts that help you heal instead of hurt.
Read more: How to stop overthinking everything, always
Ruminating vs healthy reflection
Rumination and reflection both involve deep thought, but they move in different directions. Reflection helps you process while rumination keeps you stuck.
Healthy reflection sounds like: “That conversation was tense. Next time, I’ll try explaining my point earlier.” It’s specific, curious, and future-focused.
Rumination sounds more like: “Why did I say that? They must think I’m awful.” It’s vague, self-critical, and emotionally draining.
One way to tell the difference is how you feel afterward. Reflection tends to bring understanding or closure, but rumination leaves you heavy or tense. Reflection helps you learn. Rumination drains your energy.
How can rumination affect mental health?
When rumination becomes habitual, it doesn’t just waste energy, but reshapes how the mind and body respond to stress. The more you get caught in the loop, the more tightly anxiety and emotion become linked.
Clinically, rumination is considered a transdiagnostic process — a pattern that cuts across many mental health conditions. Here’s what that can look like in everyday life:
It keeps anxiety going: Rumination convinces your brain that the danger is still present. Your body stays tense, your thoughts race, and rest feels impossible.
It deepens sadness and hopelessness: Replaying distressing events without resolution reinforces beliefs like “I can’t handle this” or “Nothing will change.”
It impairs problem-solving: The more time you spend on why something happened, the less capacity you have to think about what to do next.
It strains relationships: When you’re lost in your head, you’re less present. That distance can create misunderstandings or isolation in your relationships.
It wears down the nervous system: Chronic rumination keeps the body in a low-level state of stress, contributing to fatigue, tension, and even physical symptoms.
Related read: How to stop spiraling: 10 ways to calm an emotional spiral and regain control
How to stop ruminating: 8 coping methods for intrusive thoughts
Rumination won’t disappear overnight, but it can be retrained. The goal isn’t to “shut off” your mind, but to guide it back when it gets stuck. These strategies help interrupt the loop, calm the body, and create space for clearer thinking. Start small — try one or two that fit your energy today.
1. Name the loop to create distance
When you notice your thoughts replaying, call it out: “I’m ruminating about that conversation.” Labeling the process instead of the content separates you from it — it becomes a thought, not the truth.
Try visual cues. Imagine the thought as text scrolling by, or as a radio station you can lower. This “cognitive defusion” technique, from Acceptance and Commitment Therapy, helps break the illusion that you must keep thinking to stay safe.
Read more: How to stop intrusive thoughts: 10 proven techniques to regain control
2. Switch from vague to concrete thinking
Rumination feeds on broad, unanswerable “why” questions like, “Why did this happen? Why am I like this?” Swap them for specific, grounded questions. “What exactly triggered me today?” or “What’s one thing I can do differently next time?”
This practice, called concreteness training, helps your brain move from emotional spinning to active problem-solving. You can even jot it down one line for what happened, one small next step.
Related read: Always expecting the worst? How to overcome catastrophizing
3. Move your body to break the loop
When thoughts feel stuck, action can help loosen them up. Get up, stretch, step outside, or do one small task like washing a dish. The key isn’t what you do, but that you move.
Behavioral activation, a core therapy technique, uses small, meaningful actions to interrupt mental inertia. Physical movement signals safety to your nervous system and gives your brain a new focal point.
💙 Feeling tense? Walk it Out with Mel Mah on the Calm app.
4. Practice mindful awareness (not mind-emptying)
Mindfulness isn’t about silencing thoughts — it’s about learning to recognize them without getting pulled in. When you catch yourself looping, notice it gently: “Thinking… rumination… back to now.”
Try a short grounding exercise: feel your feet on the floor, take a slow breath, name one thing you can see and one you can hear. Even a minute or two can shift you from autopilot thinking to calm awareness. Over time, this skill makes it easier to step out of the spiral rather than fight it.
5. Write it down
If thoughts are spinning, put them on paper. Set a five-minute timer and write freely — no editing, no solving, just emptying the mental clutter. Then close the notebook, take a breath, and move on.
Expressive writing helps externalize the noise and gives you distance from it. If a real problem emerges, you can revisit it later with a clearer head.
💙 Explore your feelings with help from the Calm Feelings Journal.
6. Soothe your body to calm your mind
Rumination isn’t just mental, it’s also physical. When the body stays tense, the brain keeps searching for what’s wrong. Slow breathing can interrupt this feedback loop.
Try inhaling for four counts and exhaling for six. Do this for ten breaths. The longer exhale signals safety to your body, easing the physiological tension that fuels overthinking. Gentle stretching or a brief walk can help too.
Related read: 10 types of breathing exercises (and how to practice them)
7. Reframe the inner critic with self-compassion
Many ruminative thoughts start with “I should have…” or “I always mess things up.” Replace those with gentler statements like: “That was hard, and I’m learning.” or “It’s okay to make mistakes when you care.”
Research shows self-compassion reduces both rumination and emotional reactivity. You don’t have to force positivity, just aim to speak to yourself the way you’d speak to someone you love.
💙 Learn all about The Reframe with Jeff Warren on the Calm app.
8. Share the load (but avoid co-rumination)
Talking can help regulate emotion, but be mindful of turning conversation into more mental looping. When opening up to someone, say what kind of support you need: “I need to vent for five minutes,” or “Can you help me think through the next steps?”
If the loops are constant or deeply tied to anxiety or depression, therapy can help retrain the brain’s default patterns. Rumination-focused CBT and metacognitive therapy are especially effective for breaking repetitive thought cycles.
Ruminating FAQs
How do I stop ruminating?
Start by noticing when you’re looping and name it: “I’m ruminating.” Then redirect your attention through something physical or concrete — slow breathing, stretching, writing it down, or moving your body. Over time, this trains your brain to shift more easily.
If it feels impossible to stop, therapies like rumination-focused CBT (RFCBT) or metacognitive therapy can help retrain your thinking patterns.
Why do some people ruminate?
Rumination is more common in people with high anxiety, perfectionism, low self-compassion, or past trauma. It’s often the brain’s way of trying to stay safe by overanalyzing potential threats.
Rather than a flaw, it’s an overactive protection system that can be softened through awareness, emotional regulation, and supportive therapy.
What is an example of a rumination thought?
Rumination sounds like: “Why did I say that? Everyone must think I’m incompetent. I always mess up.” The thought loops through regret, self-blame, and worry without resolution or action — keeping your mind stuck in the same emotional gear.
What is the difference between rumination and overthinking?
Rumination focuses on distress and self-criticism, often looping around the past or perceived flaws. Overthinking can include problem-solving or planning and may lead somewhere useful.
In short, rumination gets trapped in emotion; healthy reflection moves toward insight or change.
Can rumination cause anxiety or depression?
Yes. Studies show rumination can both trigger and maintain anxiety and depression by reinforcing distressing thoughts and bodily stress responses.
It’s a feedback loop — but small, consistent practices like mindfulness, grounding, and therapy can interrupt it and reduce long-term impact.
Why do I ruminate more at night?
Quiet hours and fatigue lower mental defenses, giving thoughts more room to spiral. Before bed, write down your worries or next-day tasks to externalize them.
If you can’t sleep, get up briefly and do something calming, like core techniques from CBT for insomnia (CBT-I) that help prevent nighttime looping.
Does mindfulness help with ruminating?
Yes. Mindfulness doesn’t stop thoughts; it changes how you respond to them. By observing a thought rather than engaging with it, you weaken its emotional pull.
Even a few minutes a day of mindful breathing or sensory grounding can reduce repetitive negative thinking and increase calm.
Can therapy help stop rumination?
Therapy can make a big difference. RFCBT, metacognitive therapy, and mindfulness-based cognitive therapy (MBCT) all target repetitive thinking and teach practical tools to relate to thoughts differently.
If rumination feels constant or draining, professional support can help rebuild mental flexibility and perspective.
Can I ever fully stop ruminating?
Probably not completely — and that’s normal. Everyone’s mind loops sometimes. The goal isn’t zero rumination but less time stuck in it.
With awareness and practice, you’ll start recognizing loops sooner and returning to calm more quickly.
What are the best strategies to stop ruminating?
The most effective tools blend awareness, action, and compassion: notice the loop, slow your breath, ask “what now?” instead of “why,” take a small physical action, and speak to yourself kindly.
Over time, these habits retrain your brain to step out of the cycle and find steadier ground.
Calm your mind. Change your life.
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