Rumination: Getting Stuck in Negative Thought Patterns

By Jay Solman MSW, RSW

Have you ever found yourself replaying old conversations or interactions over and over, like a film editor analyzing each frame for hidden meaning or clues? It’s as if your mind can’t let go, endlessly parsing every word, every gesture, trying to piece together what went wrong or what could have been different. Rumination often fuels anxiety and fear. For many, it can feel like they are drowning — desperately trying to stay afloat while the relentless waves of thoughts thrash them around. The constant stream of competing worries can be overwhelming, making it impossible to focus or find any sense of stability. When your mind drifts into worst-case scenarios, each hypothetical situation becomes more terrifying than the last. Before you know it, you’re trapped in a cycle of panic.

What is Rumination?

Rumination is a process of endlessly looping through the same thoughts or emotions. Most often this involves fixating on past events, current challenges, or worries about the future. Most people tend to ruminate on regrets or past mistakes, relationship issues, or feeling they were treated unfairly or that a situation was unjust. This can lead to self-criticism by focusing on perceived failures or flaws.

When we process emotions in a healthy way, we typically reflect on a situation, work through it to find a resolution, and then come to terms with the outcome and move on. However, for those trapped in a cycle of rumination, the problem-solving part of the brain gets clouded, lost in a fog of repetitive, unproductive thoughts. Instead of moving forward, we find ourselves stuck, endlessly revisiting the same self-critical narratives without ever reaching a resolution.

Rather than gaining clarity or discovering new perspectives, rumination causes us to overthink and dissect the situation from every angle. This constant overanalyzing can intensify negative emotions—heightening anxiety, stress, self-criticism, and fueling an ongoing loop of negative self-talk. The longer we stay in this cycle, the harder it becomes to break free, as the rumination itself strengthens, making it more challenging to find peace or closure.

This is an exhausting place to be. It can drain our energy and motivation and lead us to withdraw and disengage. It can impact our relationships and prevent us from experiencing the present. If this pattern takes hold and becomes persistent it can undermine our physical and emotional wellbeing, making it very hard to find a sense of balance and peace.

How to Stop Ruminating

When we get stuck in a rumination cycle it can become hard to focus, to be present in our relationships, or experience joy and contentment. It is, however, with persistence it is possible to break free of this pattern.

Understand your Triggers:

Breaking free from rumination starts with awareness. When you catch yourself overthinking, pause and reflect: What triggered it? Were you alone, with others, or in a specific setting? Identifying the cause helps you avoid future triggers. For example, limit time with people who make you feel inadequate, reduce social media use, or avoid scrolling social media before bed. Taking proactive steps helps you regain control and break the cycle.

Distract Yourself:

When you catch yourself spiralling into unproductive thoughts, shift gears. Interrupt the cycle by doing something that grabs your attention. Talk to a friend, listen to music, tackle a small task like cleaning the kitchen, watch a silly movie, or dive into that book you’ve been wanting to read. These distractions help break the mental loop and redirect your focus.

Move Your Body:

There is an enormous body of research that has linked physical activity to improving our mood. You don’t need to become an Olympian or have an intense workout to feel the positive effects. Many studies have shown that individuals experiencing mental health challenges found that even moderate exercise immediately reduced rumination and fatigue, while boosting mood, focus, and social engagement.

Go to Your Happy Place:

When you're overwhelmed by a wave of negative thoughts, find a place that brings you joy and peace. Whether it's your favourite walk or a bustling café with a good book and a latte, a change of scenery can help reset the mind. Many people find comfort in nature. Shinrin-yoku or "Forest Bathing" is a Japanese practice that involves spending time with nature. It is essentially a walk or hike in nature but in quiet. Take in the sights, sounds, smells and sensations, and focus on your breathing. Research has demonstrated that even a short 30-minute walk in a natural setting can reduce ruminating.

Seek Support:

There are times when resolving an issue on your own feels impossible, and that’s okay. In those moments, the guidance of a trained mental health professional can make all the difference. A counselor or therapist provides an objective, nonjudgmental space to explore the root causes of your rumination and work through it with support and understanding.