03/12/2026
Rumination is overthinking; it’s replaying negative thoughts, past mistakes, worrying about the same thing over and over again. You get stuck in a mental loop that fuels anxiety and depression.
Reasons why people do this are varied: sometimes it’s a result of a past trauma or insecure attachment, sometimes it’s related to a big life event, or the need to control an outcome. It’s often a natural, albeit misguided attempt by the brain to solve a problem.
When you catch yourself ruminating, acknowledge it, take your hand, put it on your chest and breathe. Identify what you are feeling. Name it. Can’t name the feeling? Breathe slower. Try again. Is it anxiety? Is it fear? Is it anger? Say it out loud. What is it like to feel that feeling? Sit with it. Tell yourself you can handle the feeling. Let it be in your body and then let it pass.
Visualize yourself sitting on a train and the feeling is the scenery. It is just passing by.
What’s interesting is that getting out of your head and into your body actually speeds up the healing process and stops the spiraling. You can’t think your way out of a problem. You have to allow yourself to feel it. I know it sounds hokie. I GET IT. But, I promise this is research-backed.
If you catch yourself stewing on something and feel like you’re stuck in a mental loop, visualize that thought in your body and figure out what feeling is coming up for you. Take some deep breaths and just be. This may only take a couple of minutes and could save hours of time overthinking. Then, go enjoy your life, or better yet, get some sleep. ;)
