Have you ever experienced the same thoughts over and over again? Do you dwell on these thoughts, and the negative feelings that come along with it? The repetitive, often negative aspect of thought rumination can contribute to feelings of anxiety and depression, as well as worsen existing conditions.
Rumination is when you feel stuck in a cycle of negative thoughts. Rumination is an obsessive form of thinking that includes excessive, repetitive thoughts or themes that conflict with other mental activity, according to the American Psychological Association (APA). Although thought rumination typically occurs for individuals with Generalized Anxiety Disorder (GAD) or Obsessive Compulsive Disorder (OCD), anyone can struggle with obsessive thinking.
Rumination can transform worry into a habit or a way of life. Obsessive thinking can be a hard cycle to break, but it is possible! Continue reading this blog to learn how to break the cycle of obsessive thoughts.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is the root cause of rumination?
Why does it seem like some people can get over things easily and, for others, it takes some time? Why do some people obsess over things? The truth is that different people obsess over different things for different reasons. Some people are more prone to obsessive thinking than other people.
The following factors can contribute to a person’s tendency to ruminate:
External stressors (Read our blog “Everything You Need To Know About Stress Management Therapy”)
Low self-esteem (Our blog “Do You Understand Your Self-Esteem?” is a must-read)
Lack of perceived control over a situation (View our blog “7 Ways to Let Go of Control Issues”)
A history of trauma or adverse experiences (Read our blog “Am I Experiencing Complicated and Traumatic Grief?”)
Perfectionism (Check out our blog “Is Perfectionism A Coping Skill?”)
A tendency to overthink or overanalyze
Many times, obsessive thinking can be a tendency people lean on to try to make sense out of a situation they cannot seem to accept or understand. Therefore, they keep replaying it in their head to try to make it more clear and easier to digest.
Similarly, some people may replay a situation in their head over and over again in an attempt to solve the problem or to try to prevent similar things from happening in the future; however, no matter how hard they try, they cannot seem to figure it out completely.
Some people may replay the situation because they want reassurance that they were right. This can especially be the case if they feel like they were wrong on some subconscious level. Some people just want to feel justified in absolving themselves of responsibility.
Most people engage in obsessive thinking from time-to-time. Maybe you just went on a date with someone who you are really interested in and you are wondering when they are going to text you. Perhaps you are waiting to hear back from potential employers after a job interview. A lot of things may be going on in your mind. That is to say, specific situations can trigger thought rumination. By obsessively going over an event or repeating specific thoughts, you may get a false sense of control over the situation.
If you are experiencing obsessive thoughts, try to take a step back and assess your situation. In some cases, obsessive thoughts can be a normal reaction to your given situation. Before a surgery, you may find yourself thinking obsessively about it and experiencing health anxiety. After a relationship ends, you may go over all of the things you wish you would have done differently.
In many cases, ruminating thoughts will fade out as other life concerns pop up. If your thoughts are consistent and seem completely uncontrollable, it may be a sign that there is something else underneath the surface at play.
Generally speaking, obsessive thoughts are intrusive, repetitive, and unwanted ideas or urges that often cause distress or anxiety. Here are some key characteristics of obsessive thoughts:
Intrusive and unwanted
Distressing and anxiety-provoking
Repetitive and persistent
Focus on fears or harm
Irrational or exaggerated
Efforts to neutralize or suppress
Fear of losing control
Resistance and recognition
Time consuming
Non-voluntary
Is rumination like overthinking?
Rumination and overthinking are similar, but there are some key differences. While both involve repetitive thought patterns, they occur in different contexts and can have a different impact on your mental health.
Rumination usually involves dwelling on past events, emotions, or problems that are negative. This form of swelling often feels repetitive and like you are stuck in a cycle you do not want to be in.
The big thing to remember with rumination is that it involves a focus on past events or unresolved emotions. Common themes with rumination may include distress, loss, or failure. You may ruminate about mistakes you have made, things you regret, and/or situations that caused you great emotional pain.
Thought rumination is typically associated with anxiety and depression. To learn more, take our Anxiety Quiz by viewing our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips” and Depression Quiz.
Rumination can intensify feelings of:
Sadness
Guilt
Regret
Hopelessness
Someone who often ruminates may think that they are being productive and working through their issues, but thought rumination very rarely leads to fruitful solutions. It may just keep you stuck in a negative thought loop instead of helping you move forward with your life.
Here are some common ruminative thoughts:
If only I had taken that opportunity, my life would be so different now.
I wish I could go back and change everything.
I am not good enough because of what happened.
I cannot believe that happened to me.
It is my fault that things went wrong
If only I had done this instead.
I will never be able to move on from this.
On the other hand, overthinking involves a lot of worry and analysis, typically about making a decision or future possibilities. With overthinking, the focus can be on the present and the future. It generally involves trying to anticipate every outcome or consequence possible of a specific action or decision.
As an overthinker, you may dwell on the “what-ifs” or second-guess your decisions.
Overthinking can lead to:
Indecision (Check out our blog “How Mental Health Counseling Can Help Your Decision Fatigue”)
The goal of overthinking is usually to try to gain control over a situation by thinking it through. However, the more you overthink, the more likely you are to enter a state of paralysis by analysis. That is to say, you have made the decision making process harder, not easier.
As an overthinker, you may ask yourself the following questions:
What if this decision goes wrong?
What will people think?
Did I say the right thing?
What if I mess everything up with this person?
What did they really mean when they said that?
What if things do not go as planned?
Why does it seem easier for other people?
Both thought rumination and overthinking can involve repetitive, unproductive thinking to the point that they can disrupt your daily functioning and cause mental distress. It can feel hard to live in the moment or move forward.
What are the four types of rumination thoughts?
Ruminative thoughts can be categorized based on their focus and emotional impact.
The first type of ruminative thought is depressive rumination. The focus is mostly on past mistakes, personal failures, or regrets. These thoughts can typically reinforce a negative self-view where feelings of sadness, guilt, and inadequacy are increased. Over time, strong feelings of sadness or hopelessness can add to depression.
Anxious rumination is the second type of thought rumination, consisting of future-oriented thinking. It typically involves fears, uncertainties, and worst-case scenarios. If you struggle with anxious rumination, you may often worry about what can go wrong, potential negative outcomes, or unresolved issues which lead to anxiety. Your anxiety, worry, and tension may increase, leading to a cycle of overthinking and indecision.
The third type of rumination is angry rumination where you focus on past conflicts, betrayals, or perceived injustices. You may replay arguments or situations in your head where you have felt wronged which can reinforce feelings of anger or resentment you may be experiencing. This can make it hard to let go of grievances and move on.
The fourth and final type of rumination is compulsive rumination which is driven by your need to solve, gain certainty, or prevent something bad from happening. With compulsive rumination, you are likely trying to think of every possible situation or solution, typically in a repetitive, unproductive way. This can lead to obsessiveness, indecision, and even mental exhaustion without reaching any clear solution.
How to stop ruminating thoughts
From regretting past mistakes to constantly replaying awkward conversations in your head, there are many things to ruminate over. We all have experiences that we wish we could change but, when you find yourself overthinking everything, you need to learn how to stop your obsessive thoughts in their tracks.
When you are stuck in a cycle of rumination, it is hard to think of anything other than the object of your obsession, whether it be a person, action, situation, or so on. It may be hard to concentrate at work or school, be present with your loved ones, or even experience any positive emotions.
The first thing you can aim to do is to identify your triggers. Do situations with coworkers trigger you? Conflicts with siblings? Romantic relationships? You already have made a great first step by noticing that you are ruminating on a topic but, now, you have to change this. What brings your obsessive thinking on? What were you doing? Were you by yourself? What time of the day was it? Once you identify the cause, you can do the work to confront the trigger.
Sometimes, distracting yourself is the best way to stop thought rumination. You can think of your mind as a car and, to switch obsessive thinking, you simply switch gears. Break the cycle by doing something that preoccupies your mind. Maybe this looks like calling a close friend. Perhaps it is playing your favorite music and dancing around your home. Discover what works the best for you.
Physical activity is another great coping mechanism for thought rumination. Moving your body can lift your mood, and it does not take a grueling two-hour workout to reap the mental health benefits. Simply going for a walk outside or moving your body in a mindful way does the trick! To learn more information on the topic, check out our blog “5 Ways Exercise Benefits Your Mental Health.”
Do not be afraid to go to your happy place when your obsessive thoughts start to creep in. You can do this whenever and wherever. Go somewhere that feels good to you when you feel stuck inside your mind. Is your happy place your home? The beach? Your favorite cafe? If you cannot go to your happy place in real life, you can go there in your mind.
Another great way to process your emotions is to write about them. Putting pen to paper and getting your thoughts out is a great way to gain an understanding of what is going on internally. When you get it all out, you can stop replaying it in your mind over and over again. Journaling offers an opportunity to identify unhealthy thought patterns and gain perspective on your situation.
Thought rumination can feel like a mental trap- it drains your energy and disrupts your sense of peace. Recognizing that you are ruminating is the first step to break the cycle. With practice from an anxiety therapist at Anchor Therapy, you can learn how to manage your thoughts.
By practicing mindfulness, challenging your thoughts, and highlighting the solution instead of the issue, you can regain control of your thoughts and shift your mindset towards a healthier, more productive pattern. Even though it may be hard to believe in the moment, find solace in knowing that your thoughts do not control you. With practice, you can learn how to manage your thoughts without letting your thoughts control you.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
