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Rumination
What Is It?
This is when you think the same thoughts in a repetitive loop.
There are two types, the first is brooding.
This is a repetitive focus on negative emotions, thoughts, experiences, and perceived failures.
It’s unwanted, distressing, and often feels compulsive, like you can’t stop, even if you want to.
Example:
“Why did they say that?” (continues asking questing like this for hours)
The second is reflective.
This is an analytical thought process aimed at understanding a situation or solving a problem.
It may involve painful thoughts, but it’s intentional and helps you move forward.
Example:
“They said that because they were manipulating me.” (stops here, moves on with day)
How Do You Heal It?
If you struggle with rumination, you’re most likely dealing with brooding.
So, the first step is recognizing when you’re brooding.
But this can be hard because sometimes you don’t even realize it’s happening.
You just zone out and lose track of time.
Exercises
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The second and third steps happen at the same time.
But we like to explain each of them individually so you understand what you need to do.
The second step is redirecting the brooding rumination into reflection.
In other words, instead of trying to shut the thought down, you guide it somewhere useful.
Exercises
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The third step is finding resolution.
This means giving your brain what it needs to put an end to the rumination.
To understand how this works, think of rumination like getting to the end of a puzzle — and reaching for the final piece… only to realize it’s missing.
You start searching everywhere — under the table, in the box again, retracing every step — convinced that if you just look hard enough, the piece will turn up.
But it never does, and that’s what keeps you stuck. Your brain keeps ruminating, trying to finish the puzzle, but it doesn’t have all the pieces.
So, to stop ruminating, you have to find that missing piece — whether it’s clarity, closure, validation, acceptance, or something else — so your brain can complete the puzzle.
Exercises
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