Have you ever struggled to stop thinking about something you want to get out of your head, but can’t? Maybe you feel like your brain is a broken record. Are you sure you're not ruminating?

It is normal to dwell on problems or losses, but rumination can become an unhelpful habit if you develop a passive, abstract thinking style characterized by asking “Why did this happen?” and “What does it mean?” 

Studies examining who is at the highest risk of ruminating have found that the tendency exists on a spectrum across the general population and is generally found to be higher among women and people who have had difficult life circumstances including poverty, bullying, extended stress and trauma, and people whose parents were ruminators. Rumination is also higher among people with a history of anxiety and depression and persistent rumination increases the risk for more anxiety and depression.

Research suggests that Rumination-focused Cognitive Behavioral Therapy can effectively reduce rumination by shifting people away from the unhelpful “Why?” style and instead focus on how to tackle problems. This approach also identifies triggers for rumination, limits exposure to these triggers, and practices alternative responses to build healthier habits.

So, how do you break free of rumination? Change your routine and your environment. Do enjoyable and absorbing activities and form positive memories. Ask “How can I move forward?” rather than “Why did this happen?” Break down your problems into small steps towards solutions. Mental health professionals advise those experiencing these emotions to consult with their care provider.

A special thanks goes to Peter Kinderman, Professor of Clinical Psychology, University of Liverpool, and Ed Watkins, Professor of Experimental and Applied Clinical Psychology, University of Exeter.

Learn more

• Knowing your emotions can reduce anger
• Achoo! Can You Catch Your Friends' Emotions?
• Emotional Hangover

Sources

Dwelling on negative events biggest cause of stress, University of Liverpool

Reflecting on rumination: Consequences, causes, mechanisms and treatment of rumination, Behavior Research and Therapy

Rumination: A Cycle of Negative Thinking, American Psychiatric Association

Rumination, replies and remedies, University of Liverpool