how to stop ruminating

How to Stop Ruminating: Break Free from Spiralling

We’ve all been there...replaying a conversation, regretting a decision, or obsessing over a “what if.” That mental loop has a name: rumination. While reflecting occasionally is healthy, rumination is when thoughts become stuck, repetitive, and overwhelming.

Here are some practical steps to help slow down that rumination:

1. Recognize the Pattern

The first step is awareness. Notice when your thoughts keep circling the same issue without any resolution. Ask yourself: Is this a helpful thought? What is a more helpful thought?

2. Interrupt the Cycle

Once you catch yourself ruminating, do something to break the pattern. Stand up, change rooms, go for a walk, or focus on a task that requires concentration. Physical movement or sensory distraction can jolt you out of the loop.

3. Schedule “Worry Time”

It sounds strange, but giving yourself a set time (15 minutes a day or so) to focus on your worries can prevent them from hijacking your day. Set a timer on your phone to spiral away, then once that timer goes off it's time to do something grounding to bring you back to the present.

Outside of that time, gently tell yourself, "This isn't the time for that thought."

4. Talk to Someone

Sometimes, ruminating thoughts need a place to land. Sharing your worries with neutral friend, therapist, or journalling to relieve some of the pressure.