Do you ever find yourself stuck in a loop of thoughts, replaying the same thought or moment over and over?
That’s called rumination — and it’s exhausting.
It makes your brain feel like it’s spinning in circles without getting anywhere.
Why does rumination happen?
Rumination usually starts with a “why” thought:
Why did I say that?
Why did that happen?
Why do I feel this way?
The problem is, these questions don’t always lead to answers — they lead to more questions.
And that keeps your brain stuck.
The shift that helps
Here are a few of the most helpful things I’ve learned:
Shift from “why” to “what.”
Instead of:
Why did that happen?
Try:
What can I do next?
That small change helps move your brain from overthinking to problem-solving.
And that shift? It can give you a real sense of control and calm.
Use the “Name + Redirect” Trick
When you catch yourself overthinking, name it and redirect your focus.
Example:
Say to yourself (in your head or out loud):
“I’m ruminating right now.”
Then gently shift your attention to something grounding or useful:
“I’m going to focus on what’s in front of me.”
“I’ll take one deep breath and move to the next task.”
Why it works:
Naming what’s happening gives your brain awareness and control.
It stops the spiral by making you conscious of the pattern.
And it takes the power away from the stressful thought.
Redirecting your focus helps break the loop and retrain your brain to choose a calmer path.
Try it with a fidget ring
Pair this with a physical cue — like spinning your fidget ring — to give your brain a clear signal that you're shifting focus.
Spinning the ring gives your hands something to do while your mind shifts focus — it adds a calming physical rhythm to go with the mental shift.
If overthinking has been getting to you lately, try one of these tips — they really do help.
And if overthinking is getting in the way of your goals, check out our new course The Soft Shift.
It’s full of gentle, practical tools that help you move forward — without the pressure.
You’re not alone — and you’re not stuck. 💛
- Bianca