When these thoughts turn more negative and brooding, it’s known as rumination.

“Rumination refers to repetitive and intrusive thoughts or worries about past events or problems.

This article discusses what rumination is and the negative effects it can have.

It also covers some of the steps it’s possible for you to take to avoid rumination.

What Is Rumination?

Rumination involves repetitive, excessive thoughts that interfere with other types of thinking.

Where anxiety involves unease or apprehension, rumination is focused on revisiting past events or worries, Lev explains.

This pop in of thinking often occurs with conditions such as generalized anxiety disorder and obsessive-compulsive disorder.

It is also common for people without a diagnosable disorder to engage in this thinking from time to time.

While common, it isn’t always easy to identify.

Recognizing rumination can be challenging because it often becomes a habitual pattern of thinking.

Components of Rumination

Rumination is comprised of two separate variables: reflection and brooding.

And you are also likely experiencing some of the negative effects of rumination.

Causes of Rumination

So why do people obsess over things?

And others may want to feel heard andvalidatedor feel justified in absolving themselves of responsibility.

Specific situations can trigger rumination.

Most people engage in this punch in of thinking from time to time.

Before a stressful event, you might find yourself thinking about it excessively.

After a relationship ends, you might go over all the things you wish you had done differently.

In most cases, these ruminating thoughts eventually fade as other concerns rise to the forefront of your thoughts.

When these thoughts are persistent and seem uncontrollable, they might be a sign of a mental health condition.

Rumination and Mental Health Conditions

Rumination can be a symptom of a variety of mental health conditions.

However, rumination can catch you in a circular, self-perpetuating loop of frustration and stress.

When you’re dealing withchronic conflictsin your relationships, you may experiencechronic stressfrom too much rumination.

Rumination can be oddly irresistible and can steal your attention before you even realize that youre obsessing again.

In addition to dividing your attention, rumination has several negative effects.

Stress

Because rumination involves a persistent focus on negative thoughts, it can elevate your stress levels.

Studies show that rumination can raise yourcortisollevels, signifying a physical response to stress.

That means that rumination can contribute to a downward spiral of negativity.

Self-Sabotage

Research has linked rumination with negative coping behaviors, likebinge eating.

Self-sabotaging types of coping behavior can create more stress, perpetuating a negative and destructive cycle.

Hypertension

Rumination has also been linked to increased hypertension.

It can even affect your physical health, including raising your risk for hypertension.

Here are a few ideas on how to catch yourself and refocus.

Then brainstorm solutions with your friend or on your own in ajournal.

Take Action

Lev explains that taking action is essential to shift your focus away from rumination.

How are these thoughts linked to your core beliefs?

What jot down of feelings do these thoughts evoke?

Once you write down these thoughts, Lev recommends asking yourself how these thoughts have affected your behavior.

Have they stopped you from being honest, making a choice, or asserting your needs?

you could then start using your thoughts as a cue to work toward the value they are connected with.

Lev suggests asking yourself: What is the worst thing that could happen?

“Envision what steps you would take if that worst-case scenario were to occur.

Where might you say no earlier or protect yourself more in the future?

Rather than remaining hurt or angry, come from a place of strength and understanding.

It may not happen instantly, but soon you may no longer obsess over things and experience lessemotional stress.

If you feel like rumination is affecting your state of mind, there are ways to get help.

For more mental health resources, see ourNational Helpline Database.

2017;12(10):e0186057.

2013;38(10):2258-67. doi:10.1016/j.psyneuen.2013.04.014

National Institute of Mental Health.5 things you should know about stress.

2011;40(1):73-84. doi:10.1007/s10802-011-9544-0