While rumination and overthinking are often thought of as the same thing, they are slightly different (albeit related). Meditation is simply repeating thoughts in our minds. This can lead to overthinking – analyzing the thoughts without finding a solution or solving the problem.

It’s like a vinyl record playing the same part of a song over and over again. For records, this is usually due to scratches. The reasons for overthinking are more complicated.

We Are Looking for Threats

Our brains are hardwired to look for threats and make plans to deal with them and keep us safe. These perceived threats may be based on past experiences or they may be “what ifs” we imagine might occur in the future.

Our “what ifs” are usually negative outcomes. These are what we call “impulsive thoughts” – they bring up a lot of emotion (especially sadness, worry, or anger), which means it’s easy to get stuck in these thoughts and think about them over and over again.

However, since these thoughts refer to something that has either already happened or could happen in the future (but isn’t happening now), we can’t solve the problem, so we keep repeating the same thoughts.

Who Overthinks?

Most people experience overthinking at one point or another. Some people are more prone to wandering thoughts. People who have faced challenges or experienced trauma may expect and seek out threats more than people who have not experienced adversity.

People who are thoughtful, prone to anxiety or moodiness, and people who are sensitive or feel emotions deeply are also more likely to ruminate and overthink.

Additionally, when we’re stressed out, our emotions tend to be stronger and last longer, and our thoughts are less accurate, meaning we’re more likely to ruminate than usual. Being emotionally or physically unwell also means our thoughts are harder to process and manage.

Acknowledge Your Feelings

When thoughts keep repeating, it can be helpful to use both emotion-focused and problem-focused strategies.

Being emotion-centered means figuring out how we feel about something and working through those feelings. For example, we may feel regret, anger, or sadness about something that has happened, or worry about what may happen.

Acknowledging these emotions, using some techniques, and getting social support to talk about and manage your emotions will help.

The second part is problem-focused. See what you would do differently (if the ideas were about things in your past) and make plans to deal with the future possibilities your ideas raise.

However, it is difficult to plan for all eventualities, so this strategy is of limited use.

A more useful approach is to plan for one or two more likely scenarios and accept that things may happen that you don’t expect.

Think about Why These Thoughts Arise

Our feelings and experiences are information; it’s important to ask what this information tells you and why these thoughts are occurring now.

For example, the college has just started again. Parents of high school seniors may lie awake at night (a common time for overthinking) worrying about their children.

It can be helpful to know how you would respond to some of the more likely things that happen (like they need money, they might be lonely, or homesick).

But overthinking is also a sign that you’re both entering a new phase in your lives, accepting less control over your children’s choices and lives while hoping for the best for your children. Recognizing this means you can also talk about these feelings with others.

Let Thoughts Go

An effective way to manage rumination or overthinking is: “Change, Accept, Let Go.”

Challenge and change your thinking as much as possible. For example, your child has no money, no food, and is unlikely to starve (overthinking often causes your brain to come up with catastrophic results!).

Your thoughts are just thoughts. They are not necessarily true or accurate, but when we overthink them and keep repeating them, they start to feel real because they become familiar. Coming up with a more realistic idea can help stop the cycle of unhelpful thoughts.

Conclusion

Accepting your emotions and finding ways to manage them (good self-care, social support, communicating with those close to you) can also help. Likewise, it helps to accept that there will inevitably be outcomes and situations in life that you have no complete control over. What we can control is our own reactions and actions.