Stop Rumination
Evidence-based techniques to interrupt rumination and racing thoughts. Mindfulness, cognitive tools, and grounding practices.
Last reviewed: 2026-01-12
What this means
Rumination is when your mind gets stuck in repetitive thought loops—going over the same worries, regrets, or concerns again and again. These thought patterns can feel difficult to break, but there are evidence-based techniques that can help you create distance from these thoughts and shift your attention.
Unlike problem-solving, which moves toward solutions, rumination keeps you stuck in the same mental loops. These techniques help you interrupt these patterns by creating distance from thoughts, shifting attention, or reconnecting with what matters.
Common experiences with rumination include:
- Replaying the same worries or concerns repeatedly
- Getting stuck in "what if" or "if only" thinking
- Feeling unable to stop thinking about something
- Thoughts that feel sticky or hard to let go of
- Circular thinking that doesn't lead to solutions
How to choose a technique
- If your mind is racing with repetitive thoughts: Try cognitive defusion to create distance from your thoughts. This technique helps you see thoughts as mental events rather than facts.
- If you feel stuck in thought loops: Practice mindfulness meditation. It trains your attention to notice when you're caught in rumination and gently return to the present moment.
- If thoughts are about meaning or purpose: Use values journaling or values clarification. These practices help you reconnect with what truly matters when you're lost in circular thinking.
- Remember: These techniques work with thought patterns, not against them. If rumination is severe or persistent, consider seeking professional support.
This is guidance, not diagnosis. Individual experiences vary. If rumination is severe or persistent, consider seeking professional support.
Create distance from thoughts
These cognitive techniques help you observe thoughts without getting fused with them, reducing their power and interrupting repetitive loops.
Find meaning and purpose
When rumination centers on meaninglessness or feeling lost, these practices help you reconnect with values and what truly matters.
Values & Purpose Journaling
15-30 minutes
A structured journaling practice to explore values, find meaning, and clarify life direction. Helps when feeling lost, disconnected from purpose, or uncertain about what matters most.
Values Clarification
Varies
A practice of identifying and prioritizing what truly matters in your life, especially in the face of mortality awareness. Death awareness often helps people rearrange life priorities by trivializing life's trivia and focusing on authentic values—deep connections, meaningful work, appreciation of life's beauty, and actions aligned with one's true self rather than superficial concerns.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.