Ruminations or Mental Chewing

Ruminations are repetitive thoughts about a situation that caused strong negative emotions. A person replays unpleasant events or conversations in their mind, trying to find something they could have said or done differently, or better. At first glance, it might seem helpful to analyze past situations for future benefit. However, the problem is that ruminations do not lead to productive solutions—they only consume time and mental resources in fruitless regrets about the past.

Ruminations: Thoughts That Weigh You Down All Day and Keep You Up at Night

Ruminations are different from worrying about the future. Worrying about the future is a mental component of anxiety. It usually starts with “what if” and triggers a chain of assumptions as a person tries to find a way out to reduce anxiety about possible events. In reasonable amounts, this kind of worry can be helpful, motivating a person to better prepare for upcoming events and anticipate potential difficulties.

Ruminations, on the other hand, are entirely focused on events that have already happened and cannot be changed. A person asks themselves self-critical questions: why didn’t I act differently, why wasn’t I better prepared, why am I such a failure? These thoughts can become a harmful habit, repeating during periods of sadness or anxiety, or in certain situations or places—like every night before bed or before meeting new people.

How Ruminations Affect Emotional Well-Being

Ruminations negatively impact a person’s emotional state by constantly bringing them back to negative experiences. Ruminative 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 the same problem discussed 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 People Keep Ruminating?

If ruminations are so unhelpful, why do people keep dwelling on painful situations? The answer is simple: ruminations give the illusion of searching for a solution. People look for what is “wrong” with themselves. 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.

Causes of Ruminative Thinking

According to psychologist Susan Nolen-Hoeksema, the causes of ruminative thinking lie in learned helplessness and stressful life events. 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. This develops after a long period of feeling that their actions have no effect on their circumstances. Overprotective parents who don’t let their child gain independent experience can foster a habit of passive response to circumstances 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 Cope with Ruminations

There are simple tips and techniques that can help reduce or manage ruminative thinking:

• Identify what you can and cannot control. You can change your own behavior, but you can’t control others’ reactions. Worrying about things outside your control is unhelpful.
• Analyze your weaknesses and look for productive solutions. Focus on what you can improve, rather than endlessly replaying past mistakes.
• Break the cycle of negative thinking by distracting yourself. Physical activity, walks in the park, or meditation are especially effective. It helps to know when you’re most likely to ruminate so you can plan to distract yourself with exercise, a walk, or meditation at those times.

It’s important to remember that ruminative thinking is a habit, and overcoming it takes time and persistent effort.

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 considered 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.

Author: Irina Ushkova, Clinical Psychologist