5 Ways to Catch Yourself Ruminating (and What to Do Instead)

You’ve probably said it before: “I just can’t shut my brain off.”

Maybe it’s endless what-ifs about the future. Or replaying a past conversation on repeat. Or mentally checking and reviewing to confirm you “didn’t do something wrong.”

Whatever the flavor, rumination can feel like being trapped on a Ferris wheel that never stops spinning, or like trying to solve a puzzle where none of the pieces actually fit.

The tricky part? Rumination often feels productive. Clients tell us all the time, “I’m just trying to figure it out,” or “if I keep thinking about it, maybe I’ll finally feel certain.” But instead of helping, rumination keeps you stuck in anxiety and OCD.

The good news: with awareness and practice, you can step off the ferris wheel. Here are five ways to catch yourself ruminating (and what to do instead).

1. Label Rumination for What It Is

Many people say, “I’m just worrying” or “I’m overthinking.” But in reality, they’re ruminating.

Here’s the difference:

• Obsessions show up automatically (you don’t control the thought about germs, your health, or whether you made a mistake).

• Rumination is what happens next—when you engage with the thought by mentally reviewing, analyzing, or checking.

Think of rumination like opening the door to an unwanted visitor. The thought will always knock. But whether you invite it in and serve it tea—that’s rumination.

Try this: The next time you notice yourself spinning on a thought, gently label it: “This is rumination.” Naming it helps you create distance and makes it easier to choose a different response.

2. Notice Your Attention vs. Awareness

Here’s a simple way to think about it:

• Awareness is what’s in the background (like noticing the sound of traffic outside or the feeling of your feet on the floor).

• Attention is what you choose to focus on (like reading these words).

Rumination hijacks your attention, pulling you deeper into the spin. Many people don’t realize how much their anxiety symptoms are maintained by where they’re directing attention—not just by the content of their thoughts.

Try this: Practice asking yourself: “Where is my attention right now?” If it’s locked on an intrusive thought, gently shift it. Redirecting your attention is like exercising a muscle…the more you do it, the stronger it gets.

3. Pause at the Choice Point

When a thought or fear shows up, you arrive at what we call the choice point.

You have two options:

• Engage with the thought (and keep ruminating), or

• Acknowledge it and redirect your attention elsewhere.

This doesn’t mean ignoring the thought. It means noticing it without feeding it.

Try this next time:

1. Acknowledge the thought: “I’m noticing the urge to figure this out.”

2. Allow the feeling with compassion, even if it’s uncomfortable.

3. Redirect your attention to something else—reading, working, or simply breathing.

4. Let the thought hang out in your awareness without needing to solve it.

The more you practice acknowledging you have a choice, the more you train your brain that you don’t have to follow every thought down the rabbit hole.

4. Watch Out for Mental Compulsions in Disguise

Rumination isn’t always obvious. Sometimes it shows up in sneaky ways:

• Positive self-talk (“I’ll be okay”)

• Excessive prayer or repeating phrases

• Googling symptoms or searching for reassurance

• Replaying a moment to “make sure” nothing bad happened

These behaviors feel like problem-solving, but they only strengthen anxiety and OCD.

Try this: If you catch yourself doing one of these, pause and ask: “Am I ruminating right now, even if it looks helpful?” Awareness is a critical first step in helping you make a different choice.

5. Give Yourself Permission to Slip Up

Here’s the truth: breaking free from rumination isn’t about being perfect. You will slip up—and that’s okay!

Noticing and interrupting rumination is hard work. But every time you catch it and redirect your attention, you’re strengthening mental flexibility. Over time, the urge to ruminate loses its grip.

Try this: When you catch yourself mid-rumination, instead of criticizing yourself, say: “There’s ruminating again. Let’s try redirecting.” Compassion makes the practice sustainable.

Putting It Into Practice

Breaking free from rumination isn’t about shutting off your brain (if only it were that east, right?)….it’s about learning to step off the ferris wheel.

With practice, your “attention muscle” gets stronger, your anxiety symptoms lighten, and exposure to your triggers becomes less overwhelming. Many of our clients notice real changes within just a few days of practicing consistently.

If rumination has been keeping you stuck, you don’t have to figure it out alone. Our therapists at State of Mind Therapy specialize in helping adults with anxiety and OCD build practical tools to break free from unhelpful thought loops.

👉 Schedule your free 15-minute phone consultation today and take the first step off the mental Ferris wheel.