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How to Stop Ruminating and Overthinking

Techniques to Reduce Rumination & Overthinking When You’re Living With Depression

By Eileen Borski, LPC | Authentic Brain Solutions – Conroe, Montgomery, The Woodlands & Telehealth Across Texas, Florida, South Carolina & New Hampshire

If you’ve ever replayed conversations, worried about what you “should have done,” or cycled through the same thought repeatedly, you’re not alone. Rumination and overthinking are common—especially when depression enters the picture.
In my Conroe, TX practice (and with clients across Montgomery, TX and The Woodlands, TX), I often hear people say:
“My mind just won’t turn off.”
“I feel stuck in my thoughts.”
“I know I’m overthinking, but I can’t stop.”
The good news? You can retrain your brain. With the right tools, your thoughts can feel quieter and less overwhelming. Let’s walk through evidence-based techniques to reduce rumination and overthinking and explore how depression therapy supports this healing.

Why Overthinking Feels So Heavy During Depression

Depression often slows the brain’s ability to shift attention. When this happens, thoughts can stick—especially negative ones. Research from the National Institute of Health (NIH) shows that rumination not only worsens depressive symptoms but also keeps the brain locked in a loop that increases emotional distress.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531119/
Because of this, it’s important to understand that breaking the cycle of rumination addresses both mental and neurological aspects, setting the stage for specific techniques that can help.

Evidence-Based Techniques to Reduce Rumination & Overthinking

1. The “Name It to Tame It” Technique

When thoughts spiral, naming the emotion you’re experiencing activates problem-solving parts of the brain and decreases emotional intensity.
Try saying:
“I’m feeling overwhelmed.”
“I’m anxious about the future.”
“I’m sad because this reminds me of…”
The NIH notes that affect labeling reduces activity in the brain’s emotional centers.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752297/

2. Mindfulness-Based Thought Redirecting

Mindfulness isn’t about “clearing your mind”—it’s about gently returning your attention to the present moment.
Helpful prompt:
“What’s happening right now—not in my memory, not in my fear, but right now?”
NIH research confirms mindfulness reduces depressive rumination and improves emotional regulation.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/

3. The 5-Minute Containment Rule

Give yourself five minutes to think about the issue—journal, vent, or list concerns.
Then, set it aside.
Your brain learns:
“I don’t have to carry this all day.”
This is especially helpful for high-functioning individuals who overanalyze decisions or interactions.

4. Pattern Interrupts

This technique teaches your brain to exit a rumination loop.
You can:
  • Stand up and drink a glass of water.
  • Step outside for 30 seconds.
  • Change rooms
  • Run cold water over your hands.
These small physical shifts disrupt neural activity tied to looping thoughts.
NIH supports behavioral activation as an effective depression intervention.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6625730/

5. Cognitive Diffusion

This comes from Acceptance and Commitment Therapy (ACT). The idea is simple:
You are not your thoughts.
Examples:
  • “I’m having the thought that I’m failing.”
  • “My brain is giving me a fear story again.”
  • “This is a mental habit, not a truth.”
Distancing yourself from the narrative reduces emotional attachment and rumination.

6. Nervous System-Based Approaches

Therapies like EMDR and IASIS Microcurrent Neurofeedback help reduce rumination by calming over-activated neural networks. When the brain becomes more regulated, thoughts become quieter and easier to redirect.
Learn more about depression therapy with these approaches:
➡️ Authentic Brain Solutions – Depression Therapy
https://authenticbrainsolutions.com/depression-therapy-in-conroe-montgomery-the-woodlands/

How Depression Therapy Helps Break the Rumination Cycle

Therapy helps you:
✓ Identify triggers that spark spiraling thoughts
✓ Strengthen cognitive and emotional flexibility
✓ Build healthier coping patterns
✓ Calm the nervous system so the mind becomes less reactive
At Authentic Brain Solutions, we use a brain-based, holistic approach that supports your healing not only emotionally, but also neurologically.
Whether you’re in Conroe, TX, Montgomery, TX, or The Woodlands, TX, support is available.

Ready to Unstick Your Thoughts & Reclaim Your Peace?

You can regain control of rumination. The right tools will help your mind find rest again.
If you’re ready to feel lighter and more grounded, let’s start the process together.
➡️ Book your consultation:
https://authenticbrainsolutions.com/contact/

“When we unstick our thoughts, we reclaim our peace!” — Eileen Borski, LPC

📍 Office: 96 Beach Walk Blvd., Suite 201-A, Conroe, TX

🌐 Website: https://authenticbrainsolutions.com

📞 Call/Text: (832) 819-1708

📧 Contact

💻 Telehealth: Serving Texas, Florida, South Carolina & New Hampshire

References:

  1. Chatgpt.com
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6625730/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752297/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752297/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531119/

 

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