Rumination is a common cognitive process where individuals repeatedly dwell on distressing thoughts, often feeling stuck in a cycle of worry, regret, or self-criticism. In this article I explore how to handle rumination. While occasional reflection can be helpful for problem-solving, persistent rumination is linked to anxiety, depression, and increased emotional distress (Nolen-Hoeksema et al., 2008). If you find yourself trapped in repetitive negative thinking, here are five evidence-based strategies to help you regain control and improve your mental well-being.

1. Practice Cognitive Defusion: How to handle rumination

Cognitive defusion, a core principle of Acceptance and Commitment Therapy (ACT), involves changing how you relate to your thoughts rather than trying to eliminate them. Instead of engaging with a repetitive thought as absolute truth, practice viewing it as a passing mental event. For example, if you find yourself thinking, “I always mess things up,” try prefacing it with “I’m having the thought that I always mess things up.” This slight shift creates distance between you and the thought, reducing its emotional grip (Hayes et al., 1999).

2. Engage in Mindfulness-Based Techniques

Mindfulness helps redirect attention away from ruminative thoughts and back to the present moment. Studies show that mindfulness-based interventions effectively reduce rumination and anxiety (Gu et al., 2015). Try a simple mindfulness exercise: focus on your breath for a few minutes, noticing each inhale and exhale without judgment. If intrusive thoughts arise, gently bring your focus back to your breath. Over time, mindfulness strengthens your ability to let go of repetitive, unhelpful thoughts.

3. Schedule a Worry Time

Rather than trying to suppress worries, which often makes them more persistent, allocate a specific “worry time” each day. Research suggests that scheduled worry periods can help individuals feel more in control of their thoughts and reduce overall rumination (Borkovec et al., 1983). Set aside 15-20 minutes at the same time each day to focus on your worries. When intrusive thoughts arise outside of this window, remind yourself to defer them until your scheduled time. This approach prevents rumination from dominating your entire day.

4. Engage in Behavioral Activation

Rumination often leads to avoidance and inactivity, reinforcing feelings of anxiety and helplessness. Behavioral activation, a technique commonly used in Cognitive Behavioral Therapy (CBT), encourages engagement in meaningful activities to disrupt the rumination cycle (Martell et al., 2010). Identify activities that bring you joy or fulfillment—whether it’s exercise, creative hobbies, or socializing—and commit to incorporating them into your routine. Physical activity, in particular, has been shown to decrease rumination and improve mood (Bernard et al., 2018).

5. Challenge Negative Thought Patterns

CBT techniques can help reframe unhelpful thinking patterns that contribute to rumination. When a repetitive negative thought arises, ask yourself:

• Is this thought based on facts or assumptions?
• What evidence supports or contradicts it?
• How would I advise a friend who had this thought?
• Will this thought matter in a week, month, or year?

By critically evaluating distressing thoughts, you can weaken their power and develop a more balanced perspective (Beck, 1976).

Final Thoughts

Rumination can feel overwhelming, but it is not an inevitable state. I have been noticing more clients are experiencing rumination lately with increasingly stressful world events. By integrating these evidence-based strategies into your daily life, you can attempt to reduce repetitive negative thinking and foster a healthier relationship with your thoughts. If rumination is significantly impacting your well-being, consider seeking support from a mental health professional trained in CBT, ACT, or mindfulness-based approaches. I also integrate EMDR Psychotherapy into my clinical work with clients experiencing ruminative thoughts. It allows for a different perspective and integration of the insights in a more rapid, safe and effective (evidenced-based) way.

Please explore my website about EMDR therapy in Fort Lauderdale. EMDR therapy Vermont. EMDR Therapist Vermont. Vermont EMDR. EMDR Certified Consultant. EMDRIA. EMDR Consultant. EMDR Certification. How to get certified in EMDR.

References

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

Bernard, P., Chevance, G., Bordereau, C., Pelissolo, A., & Courtet, P. (2018). Physical activity and exercise in the treatment of depression: Evidence and clinical perspectives. Neuropsychiatric Disease and Treatment, 14, 2949-2957.

Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247-251.

Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1-12.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400-424.

Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral activation for depression: A clinician’s guide. Guilford Press.