What Is Rumination?

Table of ContentsView AllTable of ContentsSignsRumination vs. Emotional ProcessingCausesImpactWhat to Do

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Table of Contents

Signs

Rumination vs. Emotional Processing

Causes

Impact

What to Do

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Rumination involves repetitive and passive thoughts focused on the causes and effects of a person’s distress. However, these thoughts do not lead to the person engaging in active coping mechanisms or problem-solving strategies that would relieve distress and improve mood.

While people are prone to rumination from time to time, it can magnify stress to the point that it creates additional problems. Rumination is associated with many negative effects on the mind and body.

Unfortunately, these repetitious thoughts are an easy mode to slip into when people are stressed. This pattern often begins with the simple desire to solve the problems that people are experiencing.

While it seems like solving the problem with resolve the stress, rumination does not lead to any solutions. Examining memories, situations, and feelings can be an important part of processing our experiences, but processing and ruminating are different things and learning how to distinguish between the two can be important for your mental well-being.

Signs of Rumination

What does rumination look like, and how is it different from productive emotional processing? Rumination and emotional processing both focus on problems and usually on emotions surrounding these problems.

As a general rule, the following can be indicators that you may have fallen into the trap of rumination:

Likewise, with a conversation with a friend, if you both end up feeling worse afterward, you’ve likely just engaged in co-rumination.

How Rumination Works

Most people don’t set out to ruminate over their problems. Most of us want to be happy and want to focus on thoughts that make us happy. The problem occurs when something frustrating, threatening, or insulting happens to us—something that is difficult to accept—and we can’t let it go.

We may be trying to make sense of it in our mind, attempting to learn from it, or we may just be seeking validation that this should not have happened. Whatever the reason, though, we can’t stop thinking about it, and when we think about it, we become upset.

The unproductively negative focus it takes is the defining aspect of rumination that differentiates it from regular problem-solving. Rumination may involve going over the details of a situation in one’s head or talking to friends about it.

As you look at the difference between rumination and emotional processing, you might have several concerns:

These are important questions because knowing the happy midpoint between ignoring problems and engaging in rumination can save us a lot of stress.

RuminationOften leads to self-blame, guilt, or shameDoes not produce solutions or insightsCan lead to blaming othersFocuses on the negativeEmotional ProcessingLeads to feelings of acceptanceProduces solutions and insightsAllows people to put situations in perspectiveHelps people look for the positive

RuminationOften leads to self-blame, guilt, or shameDoes not produce solutions or insightsCan lead to blaming othersFocuses on the negative

Often leads to self-blame, guilt, or shame

Does not produce solutions or insights

Can lead to blaming others

Focuses on the negative

Emotional ProcessingLeads to feelings of acceptanceProduces solutions and insightsAllows people to put situations in perspectiveHelps people look for the positive

Leads to feelings of acceptance

Produces solutions and insights

Allows people to put situations in perspective

Helps people look for the positive

Rumination involves negative thought patterns that are immersive or repetitive. Many people slip into rumination when trying to process their emotions, but they become “stuck” in negative patterns of replaying past hurts without moving toward solutions or feelings of resolution.

What distinguishes rumination or “dwelling on problems” from productive emotional processing or searching for solutions is that rumination doesn’t generate new ways of thinking, new behaviors, or new possibilities. Ruminative thinkers repeatedly go over the same information without change and stay in a negative mindset.

Rumination can even be “contagious” in a way. Two people can engage in “co-rumination” and keep a negative situation alive between them with little movement toward the positive.

Causes of Rumination

Some factors that might cause rumination:

Impact of Rumination

Rumination is also associated with several different mental health conditions. These conditions can contribute to rumination, but experiencing these repetitive thoughts can also contribute to or worsen the symptoms of these conditions.

How to Overcome Rumination

Rumination can be difficult to give up, especially if you don’t recognize it as rumination or don’t know how to stop.Letting go of stress and angercan help with ruminative thinking. Properlydealing with negative emotionscan also help with rumination and the feelings of stress that come with it.

Some strategies that might help you learn to let go of repetitive thoughts include:

If self-help strategies are not providing enough relief, consider talking to a mental health professional. Therapy approaches such ascognitive-behavioral therapy(CBT) can help you change the negative thought patterns associated with rumination and develop new ways of coping.

Press Play for Advice On Managing RuminationThis episode ofThe Verywell Mind Podcastshares strategies to help you manage your overthinking, featuring bestselling author Jon Acuff.

Press Play for Advice On Managing Rumination

This episode ofThe Verywell Mind Podcastshares strategies to help you manage your overthinking, featuring bestselling author Jon Acuff.

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Michl LC, McLaughlin KA, Shepherd K, Nolen-Hoeksema S.Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults.J Abnorm Psychol. 2013;122(2):339-52. doi:10.1037/a0031994Sansone RA, Sansone LA (2012)Rumination: relationships with physical health. Innov Clin Neurosci 9:29 –34.American Psychological Association.Probing the depression-rumination cycle.Ehring T.Thinking too much: Rumination and psychopathology.World Psychiatry. 2021;20(3):441-442. doi:10.1002/wps.20910Smith KE, Mason TB, Lavender JM.Rumination and eating disorder psychopathology: A meta-analysis.Clin Psychol Rev. 2018;61:9-23. doi:10.1016/j.cpr.2018.03.004Wahl K, van den Hout M, Heinzel CV, Kollárik M, Meyer A, Benoy C, Berberich G, Domschke K, Gloster A, Gradwohl G, Hofecker M, Jähne A, Koch S, Külz AK, Moggi F, Poppe C, Riedel A, Rufer M, Stierle C, Voderholzer U, Walther S, Lieb R.Rumination about obsessive symptoms and mood maintains obsessive-compulsive symptoms and depressed mood: An experimental study.J Abnorm Psychol.2021;130(5):435-442. doi:10.1037/abn0000677Xu W, Feng C, Tang W, Yang Y.Rumination, posttraumatic stress disorder symptoms, and posttraumatic growth among Wenchuan earthquake adult survivors: A developmental perspective.Front Public Health. 2022;9:764127. doi:10.3389/fpubh.2021.764127Brand S, Colledge F, Ludyga S, Emmenegger R, Kalak N, Sadeghi Bahmani D, Holsboer-Trachsler E, Pühse U, Gerber M.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018 Mar;9:249. doi:10.3389/fpsyg.2018.0024Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ.Nature experience reduces rumination and subgenual prefrontal cortex activation.Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Michl LC, McLaughlin KA, Shepherd K, Nolen-Hoeksema S.Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults.J Abnorm Psychol. 2013;122(2):339-52. doi:10.1037/a0031994Sansone RA, Sansone LA (2012)Rumination: relationships with physical health. Innov Clin Neurosci 9:29 –34.American Psychological Association.Probing the depression-rumination cycle.Ehring T.Thinking too much: Rumination and psychopathology.World Psychiatry. 2021;20(3):441-442. doi:10.1002/wps.20910Smith KE, Mason TB, Lavender JM.Rumination and eating disorder psychopathology: A meta-analysis.Clin Psychol Rev. 2018;61:9-23. doi:10.1016/j.cpr.2018.03.004Wahl K, van den Hout M, Heinzel CV, Kollárik M, Meyer A, Benoy C, Berberich G, Domschke K, Gloster A, Gradwohl G, Hofecker M, Jähne A, Koch S, Külz AK, Moggi F, Poppe C, Riedel A, Rufer M, Stierle C, Voderholzer U, Walther S, Lieb R.Rumination about obsessive symptoms and mood maintains obsessive-compulsive symptoms and depressed mood: An experimental study.J Abnorm Psychol.2021;130(5):435-442. doi:10.1037/abn0000677Xu W, Feng C, Tang W, Yang Y.Rumination, posttraumatic stress disorder symptoms, and posttraumatic growth among Wenchuan earthquake adult survivors: A developmental perspective.Front Public Health. 2022;9:764127. doi:10.3389/fpubh.2021.764127Brand S, Colledge F, Ludyga S, Emmenegger R, Kalak N, Sadeghi Bahmani D, Holsboer-Trachsler E, Pühse U, Gerber M.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018 Mar;9:249. doi:10.3389/fpsyg.2018.0024Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ.Nature experience reduces rumination and subgenual prefrontal cortex activation.Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Michl LC, McLaughlin KA, Shepherd K, Nolen-Hoeksema S.Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults.J Abnorm Psychol. 2013;122(2):339-52. doi:10.1037/a0031994Sansone RA, Sansone LA (2012)Rumination: relationships with physical health. Innov Clin Neurosci 9:29 –34.American Psychological Association.Probing the depression-rumination cycle.Ehring T.Thinking too much: Rumination and psychopathology.World Psychiatry. 2021;20(3):441-442. doi:10.1002/wps.20910Smith KE, Mason TB, Lavender JM.Rumination and eating disorder psychopathology: A meta-analysis.Clin Psychol Rev. 2018;61:9-23. doi:10.1016/j.cpr.2018.03.004Wahl K, van den Hout M, Heinzel CV, Kollárik M, Meyer A, Benoy C, Berberich G, Domschke K, Gloster A, Gradwohl G, Hofecker M, Jähne A, Koch S, Külz AK, Moggi F, Poppe C, Riedel A, Rufer M, Stierle C, Voderholzer U, Walther S, Lieb R.Rumination about obsessive symptoms and mood maintains obsessive-compulsive symptoms and depressed mood: An experimental study.J Abnorm Psychol.2021;130(5):435-442. doi:10.1037/abn0000677Xu W, Feng C, Tang W, Yang Y.Rumination, posttraumatic stress disorder symptoms, and posttraumatic growth among Wenchuan earthquake adult survivors: A developmental perspective.Front Public Health. 2022;9:764127. doi:10.3389/fpubh.2021.764127Brand S, Colledge F, Ludyga S, Emmenegger R, Kalak N, Sadeghi Bahmani D, Holsboer-Trachsler E, Pühse U, Gerber M.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018 Mar;9:249. doi:10.3389/fpsyg.2018.0024Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ.Nature experience reduces rumination and subgenual prefrontal cortex activation.Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112

Michl LC, McLaughlin KA, Shepherd K, Nolen-Hoeksema S.Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults.J Abnorm Psychol. 2013;122(2):339-52. doi:10.1037/a0031994

Sansone RA, Sansone LA (2012)Rumination: relationships with physical health. Innov Clin Neurosci 9:29 –34.

American Psychological Association.Probing the depression-rumination cycle.

Ehring T.Thinking too much: Rumination and psychopathology.World Psychiatry. 2021;20(3):441-442. doi:10.1002/wps.20910

Smith KE, Mason TB, Lavender JM.Rumination and eating disorder psychopathology: A meta-analysis.Clin Psychol Rev. 2018;61:9-23. doi:10.1016/j.cpr.2018.03.004

Wahl K, van den Hout M, Heinzel CV, Kollárik M, Meyer A, Benoy C, Berberich G, Domschke K, Gloster A, Gradwohl G, Hofecker M, Jähne A, Koch S, Külz AK, Moggi F, Poppe C, Riedel A, Rufer M, Stierle C, Voderholzer U, Walther S, Lieb R.Rumination about obsessive symptoms and mood maintains obsessive-compulsive symptoms and depressed mood: An experimental study.J Abnorm Psychol.2021;130(5):435-442. doi:10.1037/abn0000677

Xu W, Feng C, Tang W, Yang Y.Rumination, posttraumatic stress disorder symptoms, and posttraumatic growth among Wenchuan earthquake adult survivors: A developmental perspective.Front Public Health. 2022;9:764127. doi:10.3389/fpubh.2021.764127

Brand S, Colledge F, Ludyga S, Emmenegger R, Kalak N, Sadeghi Bahmani D, Holsboer-Trachsler E, Pühse U, Gerber M.Acute bouts of exercising improved mood, rumination and social interaction in inpatients with mental disorders.Front Psychol. 2018 Mar;9:249. doi:10.3389/fpsyg.2018.0024

Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ.Nature experience reduces rumination and subgenual prefrontal cortex activation.Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112

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