What Are Ruminations?
Ruminations are repetitive thoughts about a situation that caused strong negative emotions. A person replays unpleasant events or conversations in their mind, trying to figure out what they could have said or done differently or better. At first glance, it might seem helpful to analyze past situations for future improvement. However, the problem is that ruminations don’t lead to productive solutions—they only consume time and mental energy in fruitless regrets about the past.
Ruminations vs. Worrying About the Future
Ruminations are different from worrying about the future. Worrying is a mental component of anxiety, usually starting with “what if” and triggering a chain of assumptions as a person tries to find a way to reduce anxiety about possible events. In moderate amounts, this kind of worry can be helpful, motivating someone to prepare better for upcoming events and anticipate potential difficulties.
Ruminations, on the other hand, are entirely focused on events that have already happened and can’t be changed. People ask themselves self-critical questions like why they didn’t act differently, why they weren’t better prepared, or why they’re such a failure. These thoughts can become a harmful habit, especially during periods of sadness or anxiety, or in certain situations—like every night before bed or before meeting new people.
How Ruminations Affect Emotional Well-Being
Ruminations negatively impact emotional health by constantly bringing a person back to negative experiences. This type of thinking often goes hand-in-hand with pessimism, feelings of hopelessness, excessive self-criticism, and an increased need for support from others. Ruminations can also make it harder to seek social support and communicate with loved ones, who may become tired of hearing about the same problem over and over.
In recent decades, many studies have shown a link between ruminations and conditions such as depression, anxiety, eating disorders, and various forms of addiction. A 2012 study found that ruminations are associated with higher levels of the hormone cortisol. Elevated cortisol, in turn, is linked to a higher risk of developing diabetes and cardiovascular diseases.
Why Do We Ruminate?
If ruminating is so unhelpful, why do people keep doing it? The answer is simple: ruminations give the illusion of problem-solving. People search for what’s “wrong” with them. The truth is, everyone has flaws, but focusing on every mistake and shortcoming doesn’t lead to improvement—it only lowers self-esteem and increases negative thinking, sometimes even leading to depression.
According to psychologist Susan Nolen-Hoeksema, the causes of ruminative thinking lie in learned helplessness and stressful life events.
Learned Helplessness
Learned helplessness is a state in which a person doesn’t try to improve or change a situation, even when they have the means to do so. It develops after a prolonged feeling that circumstances are beyond one’s control. Overprotective parents who don’t let their child gain independent experience can foster a habit of passive responses to challenges and a tendency toward obsessive ruminative thinking as a way to cope with learned helplessness. Stressful events like divorce, moving, or losing and searching for a new job are often seen as uncontrollable and can trigger ruminative thinking.
How to Break the Cycle of Ruminations
There are simple tips and techniques that can help reduce or manage ruminative thinking:
- Identify What You Can Control: Separate what in your life is within your control and what isn’t. You can change your own behavior, but you can’t control other people’s reactions. Worrying about things beyond your control is unproductive.
- Analyze and Seek Solutions: Reflect on your weaknesses and start looking for productive solutions instead of dwelling on regrets.
- Distract Yourself: If you can’t break the cycle of negative thinking, try to distract yourself. Physical activities like exercise, walking in the park, or meditation work best. It’s helpful to know when you’re most likely to ruminate so you can plan to do something active or meditative at those times.
It’s important to remember that ruminative thinking is a habit, and overcoming it takes time and persistent effort.
When to Seek Professional Help
If these self-help strategies don’t bring the desired results, it’s wise to seek help from a cognitive-behavioral therapist. Cognitive-behavioral therapy, especially mindfulness practices, is the most effective method for combating ruminative thinking. Mindfulness teaches you to deliberately shift your attention away from obsessive thoughts and unproductive analysis of past events, freeing up mental resources to find real solutions to your problems.