Tips to Stop Ruminating: Insights from a Family Therapist

Ruminating, or the act of repeatedly thinking about the same distressing thoughts, can be incredibly draining and detrimental to your mental health. As a therapist, I often see how rumination can impact not just individuals but their relationships and overall well-being. Fortunately, there are effective strategies to break free from this cycle. Here are some practical tips to help you stop ruminating and regain control over your thoughts.

1. Identify Triggers

Understanding what triggers your rumination is the first step in managing it. Pay attention to the situations, thoughts, or feelings that lead you to start ruminating. Keeping a journal can be a helpful way to track these triggers and recognise patterns.

2. Challenge Negative Thoughts

Ruminating often involves negative and irrational thoughts. When you catch yourself ruminating, challenge these thoughts by asking yourself questions like:

  • Is this thought realistic?
  • What evidence do I have for and against this thought?
  • Am I assuming the worst-case scenario? By critically evaluating your thoughts, you can start to see them in a more balanced and less distressing way.

3. Practice Mindfulness

Mindfulness involves staying present in the moment and observing your thoughts without judgement. Techniques such as deep breathing, meditation, and mindful walking can help you stay grounded and reduce the tendency to ruminate. Even a few minutes of mindfulness practice each day can make a significant difference.

4. Engage in Physical Activity

Exercise is a powerful tool for combating rumination. Physical activity releases endorphins, which can improve your mood and help shift your focus away from negative thoughts. Whether it’s a brisk walk, a yoga session, or a workout at the gym, find an activity that you enjoy and make it a regular part of your routine.

5. Set aside “worry time.”

Designating a specific time each day to focus on your worries can help contain your ruminative thoughts. Set a timer for 15-20 minutes to think about what’s bothering you. When the time is up, move on to other activities. This technique can prevent worries from taking over your entire day.

6. Develop Healthy Distractions

Engage in activities that require your full attention and divert your mind from rumination. Hobbies, creative projects, reading, or spending time with friends and family can serve as healthy distractions. The key is to immerse yourself in activities that you find fulfilling and enjoyable.

7. Seek Social Support

Talking about your concerns with a therapist can provide a fresh perspective and alleviate the burden of ruminative thoughts. Social support is crucial in helping you feel understood and less isolated in your struggles.

8. Practice Self-Compassion

Be kind to yourself when you catch yourself ruminating. Instead of criticising yourself for it, acknowledge that it’s a common human experience. Practice self-compassion by treating yourself with the same understanding and care that you would offer to a friend in a similar situation.

9. Focus on Problem-Solving

If your rumination is focused on a specific problem, take a proactive approach by identifying steps you can take to address the issue. Break the problem down into manageable parts and create an action plan. Taking concrete steps towards a solution can reduce feelings of helplessness and give you a sense of control.

10. Professional Help

If rumination becomes overwhelming and starts to interfere with your daily life, seeking professional help is important. A therapist can work with you to develop coping strategies, challenge negative thought patterns, and provide support in managing rumination.


Breaking free from the cycle of rumination is not easy, but it is possible with consistent effort and the right strategies. By identifying triggers, challenging negative thoughts, practicing mindfulness, and seeking support, you can reduce the impact of rumination on your life. Remember, the goal is not to eliminate all negative thoughts but to manage them in such a way that they no longer control you. Taking these steps will help you build a healthier, more balanced mindset and improve your overall well-being.

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