What is repetitive thinking ?
Have you ever entered a cycle of repeating negative thoughts, such as "What if I'm
not good enough?" or "What if something bad happens?" You could be experiencing
repetitive thinking, or rumination, when these thoughts are negative in nature.1
Rumination itself is not a mental illness. It's common among people with mental
health conditions like anxiety and obsessive-compulsive disorder (OCD).1
There are a few key tools that can help you manage your mind, whether you've just
started having these repetitive thoughts or you've been dealing with them for a
while. Read on to learn about repetitive thinking and how to stop it.
What Is Rumination?
Rumination means obsessive, repetitive thinking that impairs mental activity. These
negative thoughts can worsen mood and energy. People sometimes isolate
themselves, leading to [paranoia](https://www.health.com/paranoia-7570298), irritability, and anger.2
Rumination can lead to other complications like:3
* Chronic stress due to prolonged stress response*
* Inflammation
* Negatively affected mental activity, including thinking and processing
emotions
* Substance use disorders
* Worsened anxiety, depression, impulsive behaviors, and sleep problems
There's a difference between general worry and rumination. Worry is often a future-
focused concern like "Am I going to be OK?" or "Will my family be safe?" Rumination
tends to be focused on the past or immediate present like, "Am I ever going to feel
any better?" or "What did that person think of me?"
Causes
Rumination can show up with mental health disorders, including anxiety
and [OCD](https://www.health.com/ocd-overview-7254196).
2
It's not always clear whether rumination came first or the disorder did.
Both can leave you feeling stuck in a cycle of negative thinking.
Several things can trigger repetitive thinking, including:4
* A desire to ruminate to solve or understand a problem
* A history of emotional or physical trauma
* Stressors, such as those related to health, relationships, school, or work
How To Stop Repetitive Thinking
It can be hard to stop [intrusive, negative thoughts](https://www.health.com/intrusive-thoughts-7485777). To break the cycle, you may try
identifying and challenging these thoughts as early as possible. Here are a few ways
to stop rumination.
Challenge the Thoughts
Try noticing when repetitive thoughts are happening. Examine whether the thought is
moving you forward or leaving you stuck.
Ask yourself a few questions: Is this serving you? Are you going to have an answer
to this right now? What else can you do? It's time to try a different tactic if you can't
solve whatever you're thinking about right now.
Consider Therapy
[Cognitive behavioral therapy](https://www.health.com/cognitive-behavioral-therapy-7483216) (CBT) or talk therapy is a common treatment for people
with anxiety and OCD.56 A therapist can help you figure out why you experience
rumination. They can help you identify negative thoughts and possible root causes
that you may be able to address.
Distract Yourself
Taking your mind off the thought your brain is thinking about can bring
relief.1 Puzzles, for example, can improve mindfulness and overall mood states and
divert attention from painful rumination.
Re-engaging in [hobbies and interests](https://www.health.com/hobbies-for-cognitive-health-7970193) that bring you joy can also be effective. Self-
expression is another way of helping with rumination and preventing it. Other
activities might be checking in with friends and family or engaging in physical activity.
Be wary of activities that don't work, and pay attention to substance use. Anything
that can be addicting in that way, whether it's screen time or substances, can be
short-term fixes as opposed to the long-term.
Do Something You Haven't Done Before
A lack of novel stimuli—seeing the same four walls, the same people, the same
news stories again and again—can often lead to repetitive thoughts. Give yourself
some novel stimuli. Changing your environment can be very helpful.
Go on a walk in a part of your neighborhood you haven't seen before.[ Get into
nature](https://www.health.com/condition/stress/why-nature-sounds-are-relaxing), maybe a park or a trail you haven't walked before. Consider going to a place
where you have positive memories if you want to go somewhere you've already
been.
Focus On Healthy Habits
Get your sleep in order, eat well, and stay in touch with friends and family. [Sleep](https://www.health.com/stages-of-sleep-7494679) is
especially important. You have more control over your brain when you're more
rested. It's less likely to fall into the traps of overthinking, rumination, and worry.
Identify Triggers
It might help to keep track of what [triggers](https://www.health.com/condition/anxiety/things-that-can-cause-anxiety) repetitive thinking. Keep a journal of what
you're doing, what time of day it is, and where you are when these thoughts enter
your mind.
You may be able to notice a pattern and then take steps to avoid triggers. Research
has shown that journaling can also help you relax and ease [anxiety symptoms.](https://www.health.com/condition/anxiety/12-signs-you-may-have-an-anxiety-disorder)
Talk to Others
It's normal to feel isolated if repetitive thinking becomes overwhelming. You may find
comfort in confiding in a family member or friend. They might offer a different
perspective on your worries, which can break the cycle.
Try Relaxation Techniques
Relaxation techniques can help ease anxiety symptoms, such as rumination.
Try [deep breathing](https://www.health.com/breathing-exercises-for-anxiety-7497938), meditation, or practicing mindfulness. These grounding
exercises can redirect your focus away from negative thoughts.9
Find a quiet place to sit down, close your eyes, and take a few breaths. Try repeating
some positive affirmations, such as "I am safe."
