Three ways to combat negative thought spirals

«Maybe the comment I made in that meeting today was inappropriate», «Another day without exercising. Why oh why am I so lazy?», «At the end of the day, it doesn’t matter how hard I try – I won’t get any better» ... Do thoughts like these sound familiar to you? The phenomenon of thought spirals taking over, causing us to chew over our problems again and again without getting any closer to a solution is known as rumination.

Rumination – when your mind won’t stop spinning

«Rumination» is the term used in the fields of biology and psychology for repetitive negative thoughts.
These thoughts are often agonisingly circular, returning to the same bleak experiences and emotions over and over again. And the most sinister part of it all is that it doesn’t get us anywhere – in fact, it can even make us ill.

After all, rumination is linked to depression. For one, studies showed that people with a depressive disorder ruminate more often than non-depressed people. What’s more, people who frequently fall into negative thought patterns are at a higher risk of developing depression.

What helps with overthinking?

It’s certainly not easy to break free of never-ending thought spirals. But with a few tips, some practice and a little patience, you’ll be able to forge a way out of this vicious cycle.

1. Mindfulness

First off, it’s important to be aware that you’re ruminating in the first place. Once you become aware that you’re trapped in a cycle of unhelpful, negative thoughts, it’s easier to break out of it. Try to stay in the present, concentrating on what you’re feeling in the moment. For instance, you could try doing a short breathing exercise or paying conscious attention to your body. If that doesn’t work, try the next tip.

2. Distraction

Consciously direct your thoughts to something else. The thing that helps most with this is doing something active. When you start doing something, the activity automatically distracts you from the endless cycle of your thoughts. It really doesn’t matter what you do – the most important thing is to do something. It could be exercising, reading or cooking. Creative activities, by the way, are particularly effective in breaking rumination cycles.

3. Share what’s on your mind

If you keep being plagued with the same thoughts, sharing them can help you break the cycle. Get together with friends, as the act of socialising in itself will distract you from overthinking. And if not, you can go ahead and share what’s on your mind rather than being alone with your spiralling thoughts. Talking to someone close to you can help you change direction the next time you’re overthinking. If there’s nobody you can reveal your worries to, it can also be helpful to put your thoughts to paper. This frees the mind and makes the negativity tangible, which paves the way for a solution.