How to Stop Ruminating: Guidelines When You're Struggling

nicolemarzt
Jun 6
3 min read

We all experience rumination sometimes. When things get stressful, you might find yourself obsessing over a certain mistake or panicking about what could go wrong in the future. This tendency isn't necessarily bad or pathological- it's very much a part of being human, and it's deeply rooted in our survival.

But when certain thoughts feel like they're on this perpetual mental loop, it may signify a deeper issue, and it can take a toll on your mental and physical health. That said, you aren't doomed to struggle. Learning how to intervene when the ruminating starts takes practice, but it's worth the effort.

How to Stop Ruminating

No matter your circumstances, changing rumination cycles isn't about preventing rumination altogether. That's unrealistic, as Intrusive thoughts are natural. You can't necessarily control if negative thoughts enter your inner psyche.

However, you can take practical steps to intervene when the negative feedback loop gets activated. Here are some action-based tips to consider:

Specifically Name the Rumination

Note and identify what's happening. Acknowledge the ruminating thoughts for what they are.

This is a crucial step in developing self-awareness and transforming your relationship with repetitive negative thinking patterns. It also cultivates a much-needed sense of acceptance.

You can simply say, "I notice that I'm in a spiral right now, or I'm replaying the same repetitive thoughts." If you experience a mental health condition that coincides with rumination (as is common in obsessive-compulsive disorder or other anxiety disorders), name the symptoms like "My OCD obsessions are triggering negative thoughts" or "My anxiety is leading to me fixate on the worst-case scenario."

Keep in mind that having awareness may not "fix" the thoughts or even change how you feel. However, over time, it gives you more space to pause and feel a sense of consciousness.

Embrace Physical Movement

Sometimes engaging an active body can downregulate a hyperactive mind. Have you ever noticed how a quick run or a hard workout makes you feel better? That's because the hormones released during exercise can reduce anxiety and depressive symptoms, strengthening your mental well-being and offering a much-needed sense of clarity.

If you can't get a workout in, focus on tactile sensation, including:

splashing cold water on your face or body
holding a textured item like a stone or soft plushie
using the 5-4-3-2-1 technique to identify five things you see, four you hear, three you feel, two you smell, and one you taste
lying on the floor and noting how the ground supports your body

Write Down the Full Extent of Your Rumination

When your mind feels trapped in a cycle of overthinking, you can interrupt the loop by externalizing it. Set a timer for 10–15 minutes, and write down everything that’s swirling in your mind. Don’t edit or judge what comes up. The goal is not about analyzing, it's about releasing.

Once time is up, stop writing, even if you want to keep going. Honoring this limit is part of the practice, and try to resist the urge to reread what you wrote for at least 24 hours. Then, gently shift your focus to another task like doing the dishes or texting a friend back.

This process helps your nervous system recalibrate. You’ve acknowledged the mental noise, released it safely, and chosen to return to the present moment.

Dial In Your Self-Compassion

The negative aspects of rumination can activate shame and other distressing emotions. You might also struggle with an inner critic that essentially tells you that you deserve to suffer with your rumination because you're a failure or otherwise unworthy.

When the self-loathing comes in, try to go gently. This can sound like:

"It makes sense that I keep fixating on my past mistakes. I don't want to hurt anyone."
"These unwanted thoughts are hard, but they do not define me."
"Even if I can't stop my ruminative thoughts, I know they are not rooted in total reality."

It can also be helpful to pinpoint what triggers rumination for you. This can give you the insight needed to respond to yourself with more awareness and less judgment. Once you recognize specific patterns, you can try to meet them with more self-compassion instead of criticism.

Treating Rumination and Self-Defeating Thoughts at Resurface Group

Rumination is closely linked to many mental health conditions, including obsessive-compulsive disorder (OCD), generalized anxiety disorder, specific phobias, major depression, personality disorders, eating disorders, and PTSD. It also coincides with impulsive behaviors and low self-esteem.

At Resurface Group, we provide comprehensive treatment for various mental disorders by treating the underlying causes affecting your well-being. We provide evidence-based individual and group therapy, medication management, and coaching services designed to strengthen your emotional well-being and feel better in daily life.