Understanding Rumination

What Is Rumination?

Rumination means repeatedly going over the same thoughts—like replaying a movie scene again and again. It often happens around 'why' or 'what if' questions:

- Why did I say that?

- What if something bad happens?

- Why do I always feel this way?

Rumination feels like problem-solving, but instead of leading to answers, it usually leaves us feeling stuck, drained, or more anxious.

Why Do We Ruminate?

Your brain is trying to help! It’s built to look for problems and find solutions. But sometimes it gets stuck on problems that can’t be solved by thinking alone (like the past, or uncertain future events).

So, rumination is not a flaw or weakness. It’s a mental habit your brain has learned.

Helpful Metaphors for Rumination

■ Hamster Wheel: Rumination is like running on a wheel—you use energy but don’t actually move forward.

■ Radio Station: Your brain is tuned into the “What If” station. You can notice it’s on, but you don’t have to keep listening.

■ Pop-Up Ads: Rumination is like those ads that keep appearing on your screen. You can see them, but you don’t have to click on them.

Externalizing Rumination

It helps to remember: rumination is something your mind does—it’s not who you are. Try shifting your language:

- Instead of: “I can’t stop thinking.”

- Say: “My mind is stuck in a rumination loop right now.”

This little shift creates distance and gives you more choice about how to respond.

First Step Forward

The goal isn’t to stop all thoughts. That’s impossible!

The goal is to notice when rumination shows up and practice responding differently—stepping off the hamster wheel instead of running on it.

■ Remember: Rumination is a habit, not your identity. And habits can change.