The effects of Rumination

Ask a Therapist Is This Normal?
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Hey everyone,

You know those moments when your brain feels like it’s stuck on repeat—going over the same situation or thought again and again, like a broken record? That’s called rumination, and trust me, we’ve all been there.

At first, it might seem like you’re “figuring things out,” but rumination often does the opposite. Instead of solving problems, it can make you feel more stressed, anxious, or even sad. It’s like quicksand for your mind—the more you try to think your way out, the deeper you sink…

Over time, rumination can lead to some pretty heavy stuff, like:

  • Feeling stuck in negative emotions (like anger or sadness).
  • Increased stress that messes with your sleep or concentration.
  • Feeling distant from friends or family because you’re caught up in your thoughts.
  • Struggling with self-esteem because you keep replaying what went wrong.

It can even make anxiety and depression worse if left unchecked. But the good news? It’s possible to break out of the cycle. Things like journaling, mindfulness, or simply talking it out with someone can really help.

I’m curious—what do you do when your thoughts won’t stop spiraling? Do you have any go-to tricks to snap out of it? Let’s share ideas and help each other out. :blush:

Looking forward to hearing your thoughts (pun intended)!

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Hey @cottonsoul, thanks for this! I’ve never known this term - rumination before. I always thought I’m just overwhelmed and overthinking (is there a difference?)

Anyway, what I would do if I can is to sleep first and if I can’t sleep, I would do a mini shout or sigh. It feels like some of the loud thoughts in my head will be gone together with the shout/sign, sometimes it works, sometime it doesnt. Trial and error for me haha

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Hi @hereforyou

Thank you for sharing your thoughts! It sounds like you’re discovering something new about your experience, and that’s a big step toward understanding yourself better. Rumination can feel very similar to overthinking, but there is a subtle difference. Overthinking often involves analyzing a situation or problem, whereas rumination tends to focus on replaying distressing thoughts or feelings, often leading to feeling stuck. Both can feel overwhelming, though, and it makes sense that you’d feel that way.

I really like how you’ve found ways to cope, like trying to sleep or releasing tension with a shout or sigh, as it shows a lot of self-awareness and resourcefulness. Trial and error is such a key part of figuring out what works for you, and it’s okay if some strategies work better at times than others - it’s all part of the process :slight_smile:

Sometimes, building a “toolbox” of strategies helps so you have more options to draw from when you’re feeling overwhelmed. How does that sound? :slight_smile:

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Hey @cottonsoul

That’s very interesting! Now that I understand more about rumination, is the experience of being heavily embarrassed and that feeling gets stuck for the next 1h or so, a situation of rumination? Personally, I get embarrassed or paiseh very easily. Am I just shy or just experiencing rumination? haha

Speaking of building a ‘toolbox’ of strategies, my therapist did taught me the concept of ACCEPTS from this [link] (which I might not have been practicing…oops)

  • A: Activities — Engaging in activities that distract you from distressing thoughts or emotions, such as hobbies, exercise, or other useful coping skills.
  • C: Contributing — Doing something kind or helpful for someone else. Helping others can shift your focus away from your own distress and provide a sense of purpose.
  • C: Comparisons — Comparing your current situation to a time when you coped successfully or to someone who is worse off. This can help put your current distress into perspective.
  • E: Emotions — Engaging in activities that evoke different emotions, such as watching a funny movie or listening to uplifting music. Changing your emotional state can help shift your perspective on the situation.
  • P: Pushing away — Temporarily putting aside distressing thoughts or emotions by mentally pushing them away. This can be useful when you’re unable to address the situation immediately and need a break from intense emotions.
  • T: Thoughts — Redirecting your thoughts away from distressing topics by focusing on something neutral or positive. This can involve mindfulness techniques or visualization exercises.
  • S: Sensations — Engaging in sensory experiences that are soothing or pleasurable, such as taking a warm bath, listening to calming music, or using aromatherapy.
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