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10 ways to stop repetitive thinking:

Updated: Sep 22, 2023

Repetitive thinking, often called rumination, can be a challenging pattern to break. It involves dwelling on the same thoughts or problems repeatedly without making progress. This can increase stress, anxiety, and even depression. Here are some techniques to help you stop repetitive thinking:


1. Mindfulness Meditation:

  • Mindfulness techniques can help you focus on the present, have clarity in thought, become more self-aware, and reduce rumination patterns. Try breathing techniques or focus on bodily sensations to stay present.

2. Identify Triggers:

  • Pay attention to what triggers your repetitive thinking. Understanding the causes can help you address them more effectively.

3. Challenge Negative Thoughts:

  • Analyse your repetitive thoughts objectively. Are they based on facts, or do negative thinking patterns distort them? Challenge irrational beliefs.

4. Distraction Techniques:

  • Engage in activities that require your full attention, such as hobbies, exercise, or puzzles, to divert your mind from repetitive thoughts.

5. Write It Down:

  • Keep a journal to write down your repetitive thoughts and explore them more deeply. This can help you gain insight and reduce their hold on you.

6. Problem-Solving:

  • If your repetitive thinking revolves around a problem, work on solutions. Break the problem into smaller, actionable steps and create a plan to address it.

7. Talk to a trusted friend or a professional counsellor:

  • Talk to a trusted friend or family about your thoughts. Talking to a counsellor can provide perspective and emotional support.

8. Cognitive Behavioural Therapy (CBT):

  • Consider CBT, a therapeutic approach that helps individuals identify and change unhelpful thought patterns.

9. Limit Rumination Time:

  • Give yourself a specific time limit (e.g., 10 minutes) for repetitive thinking. Once the time is up, consciously redirect your thoughts to something else.

10. Self-Compassion:

  • Practice self-compassion and self-kindness. Treat yourself with the kindness you would offer a friend struggling with repetitive thoughts.


Breaking the cycle of repetitive thinking may take time and persistence. Be patient with yourself and recognise that it's a skill that can be developed with practice. Experiment with different techniques to find the ones that work best for you, and don't hesitate to reach out for professional help if needed.




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