How to Stop Ruminating Thoughts: 6 Science-Backed Strategies

jaseneberzlcsw
Feb 15
4 min read

Updated: Jun 12

Practice Mindfulness to Break the Cycle

Have you ever found yourself trapped in a cycle of overthinking—reliving past mistakes, worrying about the future, or endlessly questioning your decisions? These ruminating thoughts can feel like an exhausting mental merry-go-round, keeping you stuck in anxiety, self-doubt, and regret.

The good news? Psychological research offers powerful, science-backed strategies to help you break free. In this article, we’ll explore six proven techniques to manage rumination, supported by peer-reviewed studies.

1. Practice Mindfulness to Break the Cycle of Rumination

Mindfulness meditation has gained a lot of attention for its mental health benefits—and for good reason. A study by Hölzel et al. (2011) in Psychological Science found that regular mindfulness practice significantly reduces ruminative thinking.

By learning to observe your thoughts without judgment, you create mental distance from them. Instead of getting caught up in negative loops, mindfulness allows you to acknowledge thoughts and let them pass, like clouds drifting across the sky.

How to Try It:

Start with 5-10 minutes of deep breathing and focus on the present moment.
When thoughts arise, acknowledge them, but don’t engage—just let them pass.
Use guided meditation apps like Headspace or Calm to help establish a habit.

2. Reframe Negative Thoughts with CBT

Cognitive Behavioral Therapy (CBT) is a powerful tool for rewiring unhelpful thought patterns. A study by Wells (2000) in the Journal of Consulting and Clinical Psychology found that CBT helps individuals identify and challenge irrational beliefs that fuel rumination.

By restructuring negative thoughts, you can replace self-criticism with a more balanced, realistic perspective.

Try This Exercise:

Write down your recurring ruminative thought.
Ask yourself: Is this thought completely true? What evidence contradicts it?
Replace it with a more helpful, realistic alternative.

For example, instead of thinking “I always mess up,” reframe it as “I’ve made mistakes, but I’ve also learned and improved.”

3. Expressive Writing: Release and Reframe

Writing can be a surprisingly effective way to process and release ruminative thoughts. A study by Gortner et al. (2006) in the Journal of Consulting and Clinical Psychology found that expressive writing helps people process emotions and reduce mental overactivity.

How to Use This Technique:

Set aside 10-15 minutes to write freely about what’s on your mind.
Focus on how you feel rather than just replaying the situation.
Try shifting your perspective—what would you tell a friend in your position?

Journaling helps externalize your thoughts, making them feel less overwhelming.

4. Move Your Body to Shift Your Mind

Physical activity isn’t just good for your body—it’s a game-changer for your mind. A study by Killingsworth and Gilbert (2010) in Psychological Science found that people are significantly happier when engaged in physical activity because it disrupts negative thought loops.

Quick Ways to Get Moving:

Take a brisk 10-minute walk when you catch yourself overthinking.
Try yoga or stretching to calm both mind and body.
Engage in activities like dancing, cycling, or jogging to boost endorphins.

Even short bursts of movement can shift your mental state and reduce rumination.

5. Lean on Social Support

You don’t have to go through this alone. Research by McLean and Mansfield (2012) in the Journal of Social and Clinical Psychology found that people with strong social connections experience less rumination.

Talking things through with someone you trust can offer a fresh perspective and emotional relief.

Ways to Build Support:

Call or text a close friend when you start ruminating.
Join a support group or an online community focused on mental wellness.
Engage in social activities that bring joy and laughter.

Sometimes, a simple conversation can provide clarity and comfort.

6. Use the “Worry Period” or "Sad Time" Technique

If you can’t stop ruminating, try scheduling it. A study by Hoyer et al. (2009) in Behaviour Research and Therapy introduced the “worry period” technique—a strategy that helps contain intrusive thoughts.

How It Works:

Set a specific 10-15 minute time slot each day for worrying, overthinking or sadness.
When intrusive thoughts arise outside this period, remind yourself to “save them for later.”
When your scheduled time comes, reflect on whether those thoughts still feel important.
Evoke the identified emotion through watching quick video, listening to music, looking at old pictures, etc.
After the 10-15 minutes, engage in a distracting activity for 2-5 minutes (e.g. a cold shower, walking outside, playing a game, etc.)
Then for 5-10 minutes write out the producitve thoughts that came from this exercise (i.e. what steps you are going to take to address the cause of the sadness). For example, if you are feeling sad because you feel lonely or struggling with the quality of your friendships, research a local sports recreation league.

Most people find that by the time their worry period arrives, they no longer feel the need to dwell on those thoughts. However, if the thoughts still are presenting then you have a tool to address those pent up emotions.

Final Thoughts

Managing ruminating thoughts takes time and consistent effort, but these science-backed strategies can help you take control. Experiment with different techniques to see what works best for you, and remember—seeking support from a mental health professional can provide personalized guidance. You can break free from the cycle of overthinking and cultivate a clearer, more peaceful mind. Take it one step at a time, and be kind to yourself along the way.