Rumination is a loop of different thoughts, or the same thoughts, recycled over and over. These thoughts can occur because a life transition is occurring or has occurred in the past. Usually, ruminative thoughts happen because there is uncertainty about what will happen next, whether the situation is within or outside of our control.

Our brain is designed to protect us, and sometimes, in its effort to protect us, we can become paralyzed. Instead of making a decision, making a small change, or acknowledging the uncertainty, we may find ourselves repeatedly revisiting the same thought or situation. Neuroscience has shown that we have the ability to create new patterns of thinking and responding.

Here are some ways to retrain the brain to let go of unhelpful thoughts:

Create boundaries: Allow yourself a defined “thinking window” to intentionally revisit a situation for an allocated amount of time, such as five to 10 minutes. During this time, the thoughts are welcomed rather than suppressed, which can also reduce self-criticism. If the thought returns outside of your designated thinking time, gently return to what you are doing without judgment.

Turn worries into specific questions: Shifting from “What if?” to actionable, small steps gives your brain a narrower task instead of encouraging it to scan every possible outcome.

Choose “Good Enough”: To help end a thought loop, consider making a provisional decision rather than waiting for certainty. For example, choose a “good enough” option to give your brain direction and reduce the need to continue analyzing every possible outcome.

Name your emotions: Acknowledge the uncertainty, or say out loud, “I am ruminating.” These actions can help interrupt automatic thought patterns. Instead of remaining on autopilot, you create a moment of awareness and agency, allowing yourself to choose what you want to do next.

Incorporate movement: Take a short walk, move to another room, listen to music or complete a small task that has been sitting on your to-do list. This can help interrupt rumination, disrupt rigid thinking patterns and shift your attention.

For this to be successful, remember to be gentle with yourself. Telling yourself, “I’m dumb,” or asking, “Why can’t I stop this pattern?” is not helpful. Instead, encourage yourself in the same way you would encourage a friend. With acceptance, self-compassion and grace, we can begin to change unhelpful patterns and create space for healing.

Kari Turner is a women’s wellness therapist and member of Profound Peace Psychotherapy Collective, located at 5800 W. Burleigh St., in Milwaukee. She offers therapy for adults in-person and virtually. For more information or to book a complimentary consultation, visit ProfoundPeace.org or call 262-207-4796