Breaking the Rumination Cycle: How to Stop Spinning in Your Thoughts
- DrAshleyJarvis
- Jul 6
- 2 min read
Do you ever catch yourself replaying the same thoughts over and over? Maybe it’s a mistake you made, a conversation you wish had gone differently, or a fear about the future that keeps looping in your mind. This repetitive overthinking is called rumination, and while it might seem like you're trying to "solve" something, it often leaves you feeling drained, anxious, or stuck.
At Colorado Mental Wellness Collective, Dr. Ashley Jarvis helps clients identify and break free from these thought spirals using evidence-based therapeutic tools. In this post, we’ll explore why rumination happens and offer practical ways to stop the cycle.
What is Rumination?
Rumination is a pattern of repetitive thinking where you dwell on distressing situations or emotions without taking action. It's not the same as problem-solving. Instead of resolving an issue, rumination keeps you emotionally activated, increasing stress, anxiety, and even depression.
Common themes of rumination include:
"Why did I say that?"
"What if something bad happens?"
"I should’ve done things differently."
While it's human to reflect on experiences, rumination is reflection without resolution.
Why Do We Ruminate?
There are many reasons people get caught in rumination loops:
Perfectionism and self-criticism
Difficulty tolerating uncertainty
A history of trauma or anxiety
Belief that thinking about it will help control the outcome
Ironically, rumination tends to amplify distress rather than reduce it. When we stay in our heads, we disconnect from what’s happening in the present moment.
How to Break the Rumination Cycle
Here are four research-based strategies to help you interrupt the rumination loop and regain your emotional clarity:
🧠 1. Name the Pattern
Start by recognizing when you're ruminating. Label the experience: “I’m caught in a thought loop.” Naming it creates distance between you and the thought.
📄 2. Use a Thought-Tracking Worksheet
Journaling your thoughts can help you move them from the emotional brain to the logical one. Download our Rumination Breaker Worksheet on Etsy here. This guided worksheet helps you:
Identify triggers
Challenge unhelpful thought patterns
Practice cognitive defusion and redirection
🧍♀️ 3. Get into Your Body
Mindfulness-based practices like grounding, stretching, or deep breathing help shift focus from the mind to the present moment. Try the 5-4-3-2-1 technique or take a short walk.
🗓 4. Schedule Worry Time
Set aside 10–15 minutes a day to let yourself think about your worries. Once that time is up, gently redirect your focus to what you can control.
You Can Learn to Think Differently
Rumination may feel automatic, but with practice, you can train your brain to respond in more helpful ways. Therapy, mindfulness, and structured worksheets are all valuable tools for change.
If you’re ready to take action, check out our Breaking the Rumination Cycle Worksheet & Handout available now Etsy:
🌿 About the Author
Dr. Ashley Jarvis is a licensed clinical psychologist and founder of Colorado Mental Wellness Collective. She specializes in helping clients build emotional resilience through evidence-based therapy approaches including ACT, DBT, and CBT.
For more mental health resources, follow along on Instagram or explore Colorado Mental Wellness Collective's Etsy shop for printable worksheets designed to support healing and growth.
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