Have you ever found yourself replaying a conversation again and again? Or got stuck thinking over and over a mistake you think you’ve made, or a challenge at work.
Over and over and over and over…
This is rumination.
Your mind continues to go over the same thoughts, but not in a way that is helpful or solves a problem. Instead in a way that makes you feel worse.
For professionals juggling high expectations, leadership responsibilities, or the pressures of decision-making - rumination can feel like a productivity killer and a mental health drain.
Why Do We Ruminate?
Rumination often comes from a helpful place, such as a desire to solve problems, learn from mistakes, or prevent future mistakes. It might feel as though rumination can protect you from feeling like a failure or as though you aren’t good enough.
However, it doesn’t end in constructive change or action, instead it can trap you in a cycle of self-criticism and stress.
At work you might ruminate because you feel personally responsible for outcomes, fear making mistakes, or struggle to ‘switch off’ from work. You might worry about others thinking you are unable to do your job. This can be particularly true for people who work from home, as work and home can merge if you don’t find ways of switching off from work.
If your self esteem is low and you’re lacking in confidence, this can make you more susceptible to rumination. As can mental health difficulties such as depression.
The Downside To Rumination
Problem solving skills are an essential life skill, however when rumination becomes part of your problem solving process it can quickly become a problem itself. It can mean you experience:
- Increased stress and anxiety.
- Replaying negative experiences, keeping your brain in a heightened state of stress.
- Decision fatigue.
- Repeatedly thinking about past choices drains your mental energy, making it harder to make good decisions in the present.
- Reduced productivity.
- Getting stuck in a rumination thought loop means you have less focus on work tasks and creative, helpful solutions.
- Burnout and emotional exhaustion
- Reduced motivation and emotional resilience.
Tips For Reducing Rumination
Notice When It’s Happening
Awareness is key here. If you catch yourself replaying a situation without reaching a solution, ask yourself if you’re ruminating. If you are, then call it out and name it as rumination. This action of labelling rumination helps you step back and think about how to break the automatic cycle.
Shift from Thinking to Action
Be curious about what is happening in your mind. Ask yourself: “Is this thought helping me solve a problem, or am I just going round in circles?”
Consider if you can follow this up with a different behaviour. Maybe sitting down and problem solving, or talking it through with someone to look at a different angle.
If this isn’t an issue that can be problem solved then redirect your focus by doing something different - cleaning, walking, dancing - anything that takes you out of your own mind for a while.
Challenge Unhelpful Thinking
Often, ruminative thoughts can be thought of as distorted thinking, for example “I’m a failure,” or “This will ruin my career”. Try re-framing your thoughts by asking yourself what you might tell a colleague in the same situation? Would you see it as catastrophic if someone else made the same mistake?
Set Yourself Some “Worry Time”
You might find that despite trying to challenge and break your rumination cycle, your ruminations lead you to worry about what might happen in your future. If these worries keep intruding, rather than trying to push them away, set aside 10–15 minutes in your day to think them through. Let yourself get completely immersed in your worries if that’s what you need. But when time’s up, move on. This helps prevent worry from taking over your whole day.
Engage in Distraction or Mindfulness
Sometimes you can’t challenge or re-frame your thoughts, you just need to get out of your own head. Try redirecting your attention by doing something engaging—go for a walk, listen to music, or tackle a different task. Mindfulness techniques, like focusing on your breath or surroundings, can also help pull you out of overthinking mode.
Talk It Out
Sometimes, discussing your concerns with someone you trust, such as a friend, colleague or coach can help provide perspective and support you to break the rumination cycle. Talking externalises your thoughts and makes them feel less overwhelming.
Prioritise Self-Care
Sleep, exercise, good food and rest aren’t life luxuries. They are simply essential for mental clarity. A well-rested mind is less likely to get stuck in negative loops. This is why taking a lunch break during the working day is important, it helps you to rest your mind and get ready to go again.
Rumination can feel automatic, but with practice, you can work with your mind to move toward solutions rather than getting stuck in rumination thought loop. By becoming more aware of when you’re ruminating and using these strategies, you can boost your focus, productivity, and overall well-being.
If you want further support to be free of rumination traps, then reach out for a free initial consultation where we can chat through your difficulties and see how I can help.
