Growing up, no one warned me that the embarrassing moments from my teenage years would still play on repeat in my mind at 34.
You know the ones – the friend fallouts that still sting, the spirit-shattering breakups, the early family traumas, and those “what if” scenarios that somehow feel just as fresh today as they did a decade ago.
For years, I assumed this mental replay was just part of life, something everyone dealt with in silence.
That is, until I stumbled across Dr. Tracey Marks‘ insights on rumination.
As a renowned psychiatrist, Dr. Marks describes ruminating as a mental treadmill – you’re expending enormous energy but staying stuck in the same spot. “Rumination causes people to get stuck in their thoughts and even feel stuck in the negativity of their condition,” she explains.
It’s that feeling of being trapped in an endless loop, where each thought seems to pull you deeper into a spiral of negativity.
Those nights spent replaying past conversations, analysing old decisions, or cycling through past regrets? Turns out there’s a name for this exhausting mental pattern, and more importantly, there are practical ways to break free from it.
Through Dr. Marks’ two transformative strategies, I’ve been able to step off this mental merry-go-round.
So, if you’ve ever caught yourself trapped in the spiral of overthinking, this one’s for you. 🤗
Two Ways To Stop Ruminating
1. Spend More Time Being Mindful
The first tool Dr. Marks shares might sound deceptively simple: mindful awareness.
But before you roll your eyes at another suggestion to “just be present,” her take on mindfulness offers a fascinating neurological twist.
“Mindfulness is the practice of being fully present in your current circumstance without judgment,” she explains. By tuning into your five senses, you’re actually rewiring your brain’s default settings.
Think of your mind as having two channels: the ‘default mode network’ (aka your rumination station) and your present-moment awareness.
When you shift your attention to the feeling of warm water on your hands while washing dishes, the sound of leaves rustling outside your window, or even the texture of your coffee mug, you’re literally switching channels.
This sensory engagement creates what Dr. Marks calls “dependent thought” – meaning your brain is too busy processing current experiences to replay those greatest hits of regret and worry!
2. Develop An If/Then Action Plan
The second strategy Dr. Marks recommends is brilliantly practical: creating an “If/Then Action Plan.”
First, she encourages us to become detectives of our own rumination patterns. Start by noting the physical signs that signal you’re caught in a thought spiral – maybe you catch yourself rocking back and forth, your heart begins racing, or that familiar ache settles into your chest.
These bodily clues are your early warning system.
But awareness is just the beginning. The real magic happens when you pair each of these signals with specific actions.
Think of it as creating your personal rumination escape routes.
Dr. Marks suggests writing down clear “if/then” statements that serve as your mental GPS when thoughts start spinning:
- “If I notice tension creeping into my neck, then I’ll spend 10 minutes with a guided meditation on Calm or Headspace.”
- “If that familiar light-headed feeling arrives, then I’ll head outside for a walk or flow through some gentle yoga poses.”
The key is building a diverse toolkit!
Your action plans might include anything from losing yourself in a craft project to jotting down entries in your gratitude journal, or even tackling practical tasks like grocery shopping.
Dr. Marks recommends mapping out 2-3 different activities for each trigger sign, giving yourself options depending on the moment.
While these behavioural approaches can work wonders for many, Dr. Marks notes that there’s also a specialised treatment called “Rumination-Focused Therapy” for those seeking deeper support.
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FAQs
Reflection is a purposeful, solution-focused way of processing past experiences to learn from them. Rumination, in contrast, involves getting stuck in repetitive negative thoughts without moving toward resolution. The main difference lies in the outcome: reflection leads to insights and growth, while ruminating tends to deepen distress.
While everyone experiences periods of overthinking, persistent ruminating can be associated with anxiety and depression. If rumination significantly impacts your daily life, relationships, or well-being, consulting a mental health professional can help you develop targeted strategies for managing these thought patterns
Many people find their thoughts spinning more intensely during nighttime hours. This often happens because nighttime is typically quieter, with fewer distractions from work, social media, and daily tasks. While evening rumination is common, developing a calming bedtime routine using Dr. Marks’ strategies can help create mental space for rest.
Scrolling through social media can intensify rumination patterns, especially when we encounter content that triggers comparison or reminds us of past situations. Many people find that mindfully limiting social media exposure and using that time for present-moment activities helps reduce overthinking. If you notice certain platforms or accounts trigger rumination, consider setting boundaries around when and how you engage with them.
Wrapping Up
These strategies aren’t just quick fixes – they’re about rewiring your response to those moments when the past comes knocking.
By creating concrete action plans, you’re building new neural pathways that lead away from the rumination rabbit hole and toward present-moment engagement.
