Rumination: when endless thinking solves nothing

Thinking about a problem is useful. But there is a way of thinking that looks like problem-solving and is not: the same question coming back again and again, leading nowhere. "Why did this happen to me? Why am I like this? Why didn't I do it differently?" Psychologists call this rumination, from the Latin word for animals chewing the cud.

Nolen-Hoeksema's research

The American psychologist Susan Nolen-Hoeksema studied rumination for more than two decades. In a study published in 2000 she followed about 1,300 adults for a year. Those who tended to ruminate when they were sad were more likely to develop symptoms of depression and anxiety later, and their symptoms lasted longer.

She also noted that women, on average, reported more rumination than men, and suggested this might explain part of the difference in rates of depression between women and men. This explanation has been debated and is not the only one.

Reflection or brooding?

Not all thinking about oneself is rumination. Researchers distinguish between reflection, which seeks to understand and find a step forward, and brooding, which stays with "why" questions and with feelings, without moving. A simple test: after 20 minutes of thinking, do you have a new idea or a concrete step? Or do you feel worse and are asking the same questions?

A mind going round in circles is not looking for the way. It is losing it.

How to break the cycle

1. Notice it and name it: "I am brooding again." This step alone creates a little distance.
2. Change the question: from "why?" to "what can I do now?". The second question leads towards action.
3. Move your body. A short walk or work with your hands breaks the cycle more easily than trying not to think.
4. Set a time for worries. 15 minutes a day to write them down; outside that time, politely postpone them until later.
5. Talk to someone who listens without feeding the cycle. Often, saying the thoughts aloud reduces their power.

When help is needed

Rumination is part of many conditions, such as depression, generalised anxiety and obsessive-compulsive disorder. Cognitive-behavioural and mindfulness-based therapies have been shown to reduce it. If repetitive thoughts are getting in the way of your sleep, work or relationships, it is worth talking to a specialist.