Self regulating
How to stop ruminating: Interrupt the loop
How to stop ruminating: Interrupt the loop
5 minutes
When your mind starts spinning on repeat, it can feel hard to get out of the loop. These simple strategies help you interrupt rumination and regain a sense of clarity and control.
1
Label the thought
Name it: “I’m ruminating.”
Labelling creates distance and signals to your brain that this is a pattern, not a fact.
Labelling creates distance and signals to your brain that this is a pattern, not a fact.
2
Shift from thinking to doing
Rumination happens in the mind.
Break the loop by engaging the body: stand up, stretch, walk, breathe, hydrate, change rooms.
Break the loop by engaging the body: stand up, stretch, walk, breathe, hydrate, change rooms.
3
Set a boundary
Give yourself a “thinking window” (e.g., 2 minutes) to reflect, then consciously close it.
If the thought comes back, remind yourself: “I’ve already parked this.”
If the thought comes back, remind yourself: “I’ve already parked this.”
4
Redirect to a solvable action
Ask:
• Is there an action I can take?
• If yes - what’s the next step?
• If no - what’s one thing I can do that supports me right now?
• Is there an action I can take?
• If yes - what’s the next step?
• If no - what’s one thing I can do that supports me right now?
5
Use a grounding technique
Bring your focus into the present moment by trying one of these techniques:
• 4–7–8 breathing
• Naming 5 things you can see
• Feeling your feet on the floor
• Counting backwards from 100
• 4–7–8 breathing
• Naming 5 things you can see
• Feeling your feet on the floor
• Counting backwards from 100
Note: Rumination is a maladaptive thinking pattern, not a stand-alone mental health disorder. It’s a repetitive negative thinking process that keeps the brain stuck and can increase vulnerability to anxiety, depression, and stress.
If rumination is feeling heavy or constant, please contact your GP, health professional or your organisation’s EAP services.
by
Hellomonday