Escaping the Loop: Rumination, Over-Thinking & Doom-Scrolling

Trapped in a maze of swirling patterns, symbolizing the cycle of repetitive thoughts and outdated habits.

We all know the feeling: your mind starts spinning, replaying a conversation on repeat, analyzing every word, or projecting into the future with a relentless scroll of “what ifs.” Maybe you find yourself searching for hidden meanings, warning signs, or proof that things are worse—or better—than they seem. Sometimes it’s late at night, sometimes it sneaks in while you’re driving, sometimes it shows up the moment things go quiet. This is the world of rumination, over-thinking, and mental doom-scrolling—the endless hamster wheel of thoughts that promises relief or certainty but rarely delivers anything but exhaustion.

Why do we do this? Part of it is the brain’s way of protecting us. We think that if we just replay things enough, if we gather enough evidence or imagine every possible outcome, we’ll find safety or closure. In truth, rumination is usually anxiety in disguise—a coping strategy that keeps us stuck in old patterns of doubt and self-blame. The mind becomes a detective and a judge, looking for the missing piece, the overlooked detail, the assurance that everything will be okay…if only we could think our way there.

But in practice, these loops do more harm than good. Instead of clarity, we end up reinforcing old wounds and fears. Instead of safety, we distance ourselves from our own intuition and our body’s wisdom. Instead of living, we find ourselves watching the highlight reel of our anxieties and regrets. It’s like doom-scrolling on social media, only the feed is all the worries, stories, and criticisms our mind can conjure up—on endless repeat.

So how do we step out of this trap? Not by fighting our thoughts or demanding they disappear, but by gently shifting our attention. The first step is noticing—catching ourselves in the act, without judgment. Naming the pattern: “I’m caught in a loop. I’m doom-scrolling my mind.” That pause is powerful. Then, bringing our awareness back to our breath, our body, the present moment—feeling the ground beneath us, letting the air fill our lungs. Sometimes, the most radical thing we can do is simply be here, right now.

Ask yourself, “What do I need in this moment?” Maybe it’s a break, a breath, a gentle walk, a glass of water, or the reminder that it’s okay not to have all the answers. Maybe it’s reaching out to a friend, or choosing to focus on something nourishing or beautiful, even for a few minutes. When we set a gentle boundary with our thoughts—“I’m allowed to set this down for now”—we teach ourselves that it’s safe to be present, that we are more than the sum of our worries.

Breaking free from ruminating and over-thinking isn’t about perfecting our minds. It’s about finding small, compassionate ways to break the pattern, again and again, until new pathways—ones of trust, presence, and self-kindness—begin to take root. We can’t control every thought, but we can practice coming home to ourselves, one pause, one breath, one choice at a time.

With you in the messy middle,

Sarah