Can't Stop Ruminating? Here's How To Let It Go, According To Experts

Here's what rumination is all about, why it can be harmful, and 13 ways to finally stop, according to mental health experts.

According to research1, there are actually four types of rumination:

It's also been found to magnify and prolong both bad moods and the body's stress response, negatively impact problem-solving, and even interfere with therapy and psychological interventions.

According to Spinelli, if you find yourself ruminating, consider it an invitation to change up whatever you're doing in that moment. If you're just sitting there stewing, for instance, "Switch gears by participating in an activity, [like a] puzzle, game, going out with a friend, watching a movie, etc.," Spinelli says.

We all have different triggers, and you might start noticing that certain things trigger you into ruminating more than others. "Notice the triggers and start to set boundaries," Spinelli suggests, adding, "For example, social media or doom-scrolling can be an individual's trigger. Set a boundary and limit those triggers."

If you want to stop ruminating, you have to notice that you're doing it in the first place, and that's where mindfulness comes in. "Mindfulness practices are proven to be helpful in managing overthinking and disruptive thoughts," licensed therapist Kimberly Martin, LMFT, previously told mindbodygreen, adding, "Mindfulness practices could be any healthy activity/skill that allows you to practice shifting your mind to the present moment rather than in the past or the future."

And as licensed therapist Cynthia Siadat, LCSW, previously told mindbodygreen, when you realize you're ruminating, she highly recommends doing activities that involve being engaged physically, such as:

If you've ever taken in a star-studded sky or a breathtaking landscape and felt like all of your problems seemed insignificant, you might want to do that the next time you're ruminating. As Spinelli says, "Getting out into nature is incredibly healing and helps us to see the bigger picture."

"Whenever you feel sad, mad, worried, nervous, or out of control, write down the negative thought [and] talk back to it," he previously wrote for mindbodygreen, adding, "Talking back to the thought takes away its power. Challenging your negativity with rational, honest thinking is a powerful tool that can improve your brain function, boost your mood, and enhance your life."

Certain rooms or spaces might just be the thing that's triggering you to ruminate, so Martin suggests going to a different spot, or even changing something about the environment you're in, to help your mind switch gears. "Playing some white noise or relaxing music can also help shift your mind, silence unwanted thoughts, and remind your brain to take a break," she notes.

Sometimes we put undue pressure on ourselves, and ruminating on those pressures only exacerbates already low self-esteem. Even when you can't quite love yourself, learning how to accept yourself will bolster your ability to let go of negative thought patterns.

One 2020 study on journaling and rumination4 even notes that expressive writing can "significantly reduce" depressive symptoms associated with rumination. They define expressive writing as "writing about emotionally upsetting experiences without paying attention to grammar or spelling."

Here's how she suggests doing it:

Sorry coffee lovers, but if you're dealing with a rumination problem, holistic psychiatrist Ellen Vora, M.D., says you might want to cut back. "Caffeine promotes5 the release of cortisol (the stress hormone), triggering a stress response in the body," she previously wrote for mindbodygreen, adding, "For some people, a stress response is synonymous with anxiety and panic, and it can contribute to other unpleasant states, such as mood swings and ruminations."

Rather than mulling the situation over and over, open up a dialogue with the person and try to resolve the issue so it can stop sucking up all your mental energy.

And of course, Spinelli tells mindbodygreen, it's never a bad idea to speak to a therapist or other mental health professional in order to both understand the roots of your rumination, and work on healthy coping mechanisms.

Rumination involves the repeated preoccupation with the same negative thoughts and feelings. It's a habit that can have a negative impact on mental health when unchecked, but with the right coping mechanisms, it is possible to let the repetitive thoughts go and finally find peace of mind.