Stop Overthinking - How to Break the Cycle
Most of us know what it feels like when thoughts go in circles—when we lie awake replaying conversations, questioning decisions, or imagining worst-case scenarios. This mental loop is known as rumination, and while it may feel like we’re trying to solve problems, it often leaves us feeling more stuck than before.
In this article, I’d like to share a few helpful ways to understand and interrupt rumination.
What exactly is rumination?
Rumination means turning the same difficult thoughts over and over in your mind—often without finding clarity or resolution. These thoughts can be self-critical (“Why did I say that?”), future-focused (“What if this goes wrong?”), or stuck in regret (“If only I had…”). Over time, rumination can lead to exhaustion, low mood, poor sleep, and even health problems.
So why do we ruminate?
Surprisingly, many people believe rumination helps them: to understand themselves better, to avoid future mistakes, or to stay in control. But studies show that rumination rarely leads to solutions. In fact, it often makes problems feel bigger. The first step is to notice when we’re ruminating—and then ask ourselves: Is this helping?
Helpful strategies for interrupting rumination
Here are a few techniques I’ve seen work well in therapy and workshops:
Thoughts are not facts: We often take our thoughts at face value—especially painful ones. But thoughts are not truths; they’re just mental events. One helpful image: imagine your thoughts as leaves floating by on a river. You don’t have to jump in and chase them. You can just notice them and let them drift by.
Watch out for the “hooks”: Certain thoughts—like “I’m not good enough” or “I’ll always be alone”—act like bait. The moment we “bite,” we get caught in the loop. Becoming more aware of these hooks helps us choose whether to engage or not.
Examine the promises: Ask yourself: “What do I hope to get from ruminating?” Often, people hope it will lead to insight or control. But when you look closely, it becomes clear that rumination doesn’t deliver on its promises. A helpful exercise is to list all the times rumination really helped—and all the times it didn’t.
Try a little experiment: For one day, try ruminating more than usual. On another day, try using tools like distraction, acceptance, or attention-shifting to reduce it. Notice how you feel at the end of each day. Most people find they feel more active, clear-headed, and empowered on the low-rumination day.
Solve problems in concrete steps: Rumination often feels like problem-solving—but it's not. True problem-solving involves naming the issue, setting a goal, brainstorming options, and trying things out. When you approach problems this way, you're more likely to find clarity and relief.
Try expressive writing: If painful memories are fueling your rumination, writing may help. Spend 20 minutes a day for a few days writing freely about the experience and its impact on you. This can help you process and make sense of what happened—without getting stuck in repetitive loops.
Reconnect with what matters: Sometimes we ruminate because we’ve lost touch with what’s really important to us—or because our goals are unclear or in conflict. Reflecting on your values and long-term hopes can help you refocus your energy in a meaningful way.
A final thought
Rumination isn’t something you can switch off overnight. But with the right tools—and a bit of self-kindness—it is absolutely possible to reduce its grip. If you recognize yourself in these patterns, know that you’re not alone. And if you’d like support in breaking the cycle, I’m here to help.
