Replaying a conversation over and over, reliving a mistake in your mind, imagining what you should have said or anticipating every negative consequence of a situation: we have all experienced this kind of repetitive thinking.
Thinking about a problem can be useful when it helps us understand a situation or look for a solution. Sometimes, however, our thoughts go around in circles without providing any concrete answer. This is known as mental rumination.
When it becomes frequent, rumination can take up a great deal of space, intensify certain negative emotions and make it feel as though the brain never switches off. Why do we ruminate? What effects can these thoughts have? And, above all, how can we stop ruminating?
What does it mean to ruminate?
Rumination is an unproductive cognitive activity. A person mentally returns to the same thoughts and analyses them again and again without truly moving forwards.
Mental rumination is therefore a succession of repetitive, often negative thoughts focused on a difficulty, an unpleasant emotion, a past mistake or a worry.
It can take different forms:
- “Why did I react like that?”
- “I should have answered differently.”
- “What if this happens again?”
- “Why does this always happen to me?”
- “What will other people think of me?”
These thoughts can make us feel that we are actively thinking through the problem. Rumination, however, generally differs from constructive reflection.
Useful reflection helps us identify a problem, consider several possibilities and, ideally, make a decision. Rumination is more likely to keep us trapped in a cycle of questions, doubts and repetitive scenarios.
Rumination is a form of repetitive thinking that can interfere with other mental activities. It is frequently associated with anxiety and depression, although it is not a diagnosis in itself.
What is the difference between rumination and overthinking?
Overthinking refers to a general tendency to analyse a situation excessively, consider numerous scenarios or struggle to make a decision.
Mental rumination is a more specific form of repetitive thinking. It generally concerns past events, negative emotions or questions to which a person returns repeatedly without reaching a useful conclusion.
Overthinking can therefore focus on the past, but also on the present or future. Someone might, for example, analyse every possible consequence of a decision or spend a long time anticipating what could go wrong. Rumination often involves dwelling on a mistake, a conversation, a regret or a painful experience.
The two phenomena can overlap. In both cases, thinking becomes less constructive when it gets stuck in a loop, increases stress and prevents action.
Where does mental rumination come from?
Rumination can arise when the brain tries to understand a situation experienced as difficult, threatening, unfair or unresolved.
It can also be encouraged by our negativity bias: the brain’s tendency to pay more attention to negative experiences than positive ones. A hurtful comment, mistake or conflict may therefore occupy our mind for longer than a compliment or pleasant event.
Among other things, this mechanism helps the brain detect dangers and learn from difficult experiences. When it becomes too prominent, however, it can lead us to focus mainly on what went wrong, our mistakes or what negative event might happen next.
After a conflict, for example, we may replay the conversation to work out what we could have done differently. After a failure, we may analyse our mistakes to prevent them from happening again. Faced with uncertainty, we may imagine different scenarios in an attempt to prepare ourselves.
This reflection can therefore serve a purpose at first: regaining a sense of control or making sense of what happened. The problem arises when the analysis becomes repetitive and passive and leads neither to a solution nor to action.
Certain situations can make rumination more likely:
- a period of stress or uncertainty;
- relationship conflict;
- a break-up or bereavement;
- a mistake or feelings of guilt;
- low self-esteem;
- placing very high demands on yourself;
- fear of being judged;
- lack of sleep;
- symptoms of anxiety or depression.
The theory of rumination
The American psychologist Susan Nolen-Hoeksema made a major contribution to the scientific study of rumination through response styles theory.
According to this theory, the duration or intensity of a negative emotion is influenced not only by the emotion itself but also by how a person responds to it.
When someone feels sad, anxious or discouraged, they may try to solve the problem, seek support or temporarily turn their attention to another activity. They may also remain focused on their internal state, its causes and its consequences.
In the latter case, the person may continually wonder why they feel bad, what the emotion says about them or why they cannot feel better. According to response styles theory, this passive focus on distress can prolong or intensify a negative mood.
Research by Susan Nolen-Hoeksema and other researchers has also shown that rumination may increase vulnerability to depression. People who tend to ruminate are at greater risk of seeing depressive symptoms become more intense or last longer.
However, rumination is not necessarily the sole cause of depression. Depression generally results from several psychological, biological and environmental factors. Rumination is nevertheless now considered a factor that may contribute to the onset, worsening or persistence of depressive symptoms.
Not all repetitive reflection is the same. Looking back on an experience can sometimes help us understand it. Rumination becomes particularly problematic when it traps a person in guilt, self-criticism or helplessness.
Mental rumination tires the brain
Ruminating can make it feel as though you never truly rest. Even when the body is still, the brain continues to analyse, anticipate and replay the same situations.
This mental activity occupies our attention. It can become more difficult to concentrate on a task, follow a conversation, read or make a decision. Some of our mental resources remain caught up in repetitive thoughts.
Rumination can also interfere with problem-solving. By constantly focusing on what is wrong, a person may find it harder to step back and consider different solutions. They may feel that they are thinking a great deal while remaining stuck in the same place.
Over time, this overload can cause a sense of mental fatigue. It may be accompanied by irritability, lower motivation or difficulty enjoying the present moment.
Rumination therefore means more than simply “thinking too much”. It can affect attention, mood, decision-making and our mental availability.
How can you stop ruminating?
It is rarely possible to make a thought disappear on command. The harder we try to force ourselves not to think about something, the more that thought may return.
The aim is therefore not necessarily to eliminate every ruminative thought immediately, but to learn how not to remain trapped in its cycle.
Walk and change your surroundings
Going for a walk allows you to temporarily leave the setting in which the rumination began. Movement, sounds, light and the things you notice outdoors engage your attention differently.
As you walk, try to consciously notice your surroundings: the temperature, sounds, the rhythm of your steps or details in the landscape. This helps bring your attention back to the present.
Be physically active
Physical activity does not necessarily resolve the problem behind the thoughts, but it can create a break in the mental cycle.
Moving engages attention and can temporarily reduce the space occupied by repetitive thoughts. Regular activity can also help reduce stress and improve psychological wellbeing.
You do not need to do an intensive sport. Brisk walking, cycling, swimming, running or a strength session can already help engage both body and attention.
Pay attention to positive emotions
When we ruminate, our attention focuses primarily on what is wrong. Pleasant experiences may then go unnoticed.
It can be useful to take a few moments each day to identify a positive emotion, however subtle: a feeling of relief, a calm moment, an enjoyable conversation or a completed task.
This is not about denying difficult emotions or forcing yourself to be positive. The aim is to remind the brain that your present experience is not limited to the problem occupying your thoughts.
Breathe
Focusing on your breathing can help you step out of the stream of thoughts for a moment.
One simple practice is to breathe in slowly through your nose and then breathe out for longer through your mouth. For example, you could inhale for four seconds and exhale for six seconds for a few minutes.
The aim is not to prevent thoughts from appearing, but to gently redirect attention towards a concrete physical sensation.
Meditate
Mindfulness meditation involves observing thoughts without immediately trying to fight or analyse them.
A thought can then be recognised as a passing mental event rather than an absolute truth or a problem that must be solved immediately.
This practice generally takes time. Even a few minutes each day can nevertheless help you gradually develop greater distance from repetitive thoughts.
Talk about it and consider therapy
When rumination becomes overwhelming, has lasted for a long time or disrupts work, relationships or daily life, consulting a psychologist can be helpful.
Therapy can help identify the situations that trigger thoughts, understand the emotions associated with them and learn new ways of responding.
Approaches such as cognitive behavioural therapy can help people step back from automatic thoughts, reduce self-criticism and move from passive reflection towards a more concrete approach.
Ruminating does not mean that you lack willpower. It is often the brain’s attempt to understand, anticipate or protect itself. When that attempt becomes exhausting, however, it is possible to learn to direct attention differently and gradually regain more mental space.