What is rumination? 6 expert tips to stop overthinking

Key Takeaways

Overthinking is the act of dwelling on a specific thought or issue. Rumination is when you continuously focus on the same negative or distressing thoughts, particularly past events and experiences, and find yourself stuck in this pattern.

Engaging in mindfulness activities, challenging unhealthy thoughts, and spending time with loved ones are all ways to help end the cycle of overthinking.

Overthinking and ruminating can be caused by mental health conditions like depression, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD). In these cases, it’s best to work with a mental health professional.

We’re all guilty of getting caught up in our heads sometimes. For example, maybe you’ve been replaying a work presentation over and over in your mind for a week. Or it might be something even more simple, such as struggling to make a decision about where to host your birthday dinner.

While these situations may seem harmless enough, chronic overthinking can eventually have a negative effect on your self-esteem, ability to make decisions, and overall quality of life. But by learning how to recognize your triggers and challenge unhealthy thoughts, you’ll be prepared to stop overthinking and regain control of your thoughts.

What is overthinking?

Overthinking is pretty much just what it sounds like: thinking about something too much or for too long. Often, when people overthink, they become so consumed by a specific topic or situation that it can be hard to focus on anything else.

Other signs of overthinking include:

Dwelling on the same thoughts, worries, or concerns
Trouble making decisions
Fixating on things outside of your control
Continuing to think about a situation even after you’ve identified a solution
Trouble relaxing

While not all overthinking is necessarily bad, chronic overthinking can have a negative effect on your well-being and daily life. For example, overthinking can lead to decision paralysis, reduced productivity, and even problems sleeping.

In some cases, overthinking can contribute to a negative cycle of thinking called rumination. With rumination, people continuously focus on the same negative or distressing thoughts without engaging in problem solving to alleviate this mood. This can result in a stuck feeling for those experiencing rumination. It’s associated with high levels of stress and anxiety and may be a sign of a more serious mental health concern.

What causes overthinking?

Anyone can fall into the habit of overthinking, but research suggests that some people have a greater risk. Overthinking is more common among young and middle-aged adults than among adults over the age of 65 years. It’s also more common in women than men.

Other potential causes of overthinking and rumination include:

Personality traits, like low self-esteem, perfectionism, and being an overachiever
Situational influences, like stressful life events, social pressures, major life changes, and trauma
Mental health conditions, like depression, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD)

Six ways to stop overthinking

There are several lifestyle tips that can help you calm your mind and gain mental clarity. These include:

1. Recognizing your triggers

If you have a habit of overthinking things, make an effort to write down the specific people, places, and events that set you off. Eventually, this information can help you identify unhealthy behavior patterns and develop more effective coping strategies for challenging situations.

2. Challenging unhealthy thoughts

Cognitive restructuring can help you identify and change unhelpful thought patterns. By learning how to challenge your irrational thoughts, also known as cognitive distortions, you can reframe your perspective to help you avoid overthinking.

For example, let’s say you send your boss an email with a typo. Instead of overthinking the mistake and assuming that your boss will think less of you, remind yourself that everyone makes simple mistakes and you’ll be more mindful of proofreading in the future.

3. Finding healthy distractions

Next time you start to ruminate, try to find something to break the thought cycle. This can be as simple as turning on a movie, seeing a friend, exercising, or drinking a glass of water.

4. Creating a routine

When people have too much time on their hands, they sometimes fill the space with unhelpful thoughts. If you’re prone to overthinking, consider creating a more consistent daily routine to help provide stability and reduce harmful thought patterns. For example, if you usually spend an hour ruminating before bed, try reading a book or listening to a podcast instead.

Some people even benefit from scheduling a specific time of the day to focus on their concerns. By setting a timer for a 10-minute “worry session,” you provide space to process your concerns and then consciously refocus your attention on the rest of your day.

5. Practicing mindfulness

If you find that your brain is always buzzing, consider using mindfulness and meditation techniques to help calm your mind. By engaging in activities that promote mental presence, you create more space for clarity and self-compassion.

6. Finding social support

Next time you find yourself overthinking something, try reaching out to a trusted friend for support. Spending time with others can be a welcomed distraction from your worries and allow you to focus on something that helps you feel good. And if you choose to confide in your friend, they may even be able to offer a more objective perspective on your situation.

Treatment options for overthinking

In addition to self-help strategies and lifestyle changes, there are several therapeutic approaches that can help people manage overthinking and ruminating.

One of the most effective treatments is cognitive behavioral therapy (CBT), a type of talk therapy that focuses on the connection between your thoughts, feelings, and behaviors. With CBT, you’ll learn how to identify and challenge harmful thought patterns and behaviors and replace them with healthier alternatives.

Another option is dialectical behavior therapy (DBT), which can show you how to manage your emotions, tolerate distress, and increase self-acceptance.

Some people may also benefit from medications to manage unhealthy thought cycles and underlying mental health conditions. However, medication isn’t right for everyone, so it’s best to discuss this option with your provider.

Find care with Rula

If you often find yourself stuck in a cycle of negative thoughts, consider seeking mental health support. Rula makes it easy to find a therapist who is accepting new clients, accepts your insurance, and is available to help you find some balance in your life.

Whether you’re interested in breaking an unhealthy pattern or treating a mental health condition, Rula’s network of over 8,000 licensed therapists means you can be seen from the comfort of your home as soon as this week.