11 ways to stop thinking about the same thing

The human brain is an amazing machine capable of great things. But sometimes this same machine turns into our worst nightmare, causing us to endlessly replay the same thoughts, like a broken record.


Rumination, as psychologists call obsessive thinking about the same problems, affects up to 73% of the adult population. This is not just an unpleasant habit, but a serious mechanism that can lead to depression, anxiety disorders and chronic stress.


Anatomy of obsessive thoughts

Imagine Maria, a 32-year-old marketer who can’t forget a bad presentation at work. She scrolls through every detail: what she said, how her colleagues reacted, what she could have done differently. Sleep becomes restless, concentration - scattered, and mood - worse.

According to research from the University of Michigan, people prone to rumination show increased activity in the prefrontal cortex and anterior cingulate cortex — areas of the brain responsible for introspection and emotional regulation.


Mary's story is familiar to millions of people around the world. Obsessive thoughts become a mental prison from which it seems impossible to get out. But modern psychology offers concrete, science-based ways to break this vicious cycle.

11 Proven Ways to Stop a Mental Carousel

1Technique "5-4-3-2-1"
When your thoughts start spinning around, shift your attention to the present moment. Name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This method is based on the principles of Mindfulness and effectively interrupts the rumination cycle.


2 The 20 Minutes of Worrying Rule
Take 20 minutes a day to think about your problems. Set a timer and allow yourself to be completely immersed in restless thoughts. When the time runs out, stop. If your thoughts come back during the day, remind yourself, “I have time for that tomorrow at 19:00.”




3 The "What if" technique is reversed
Instead of endlessly scrolling through negative scenarios, ask yourself, “What if everything goes well?” Research shows that people spend 85% of their time worrying about things that never happen.


It is important to understand that the goal is not to completely get rid of thinking. Healthy reflection helps us learn and grow. The problem arises when thoughts become intrusive and unproductive.


4 Physical activity as a "reset"
James, a 28-year-old computer programmer, found that a 15-minute run completely changed his mental state. Physical activity stimulates the production of endorphins and brain neurotrophic factor (BDNF), which helps form new neural connections.


5 The "Outside Observer" Method
Imagine looking at your situation from the outside. What would you advise a friend in similar circumstances? This technique helps to create emotional distance and find a more objective solution.


6 Thought recording technique
Get a pen and paper. Write down all disturbing thoughts within 10 minutes without stopping or editing. This process, known as “expressive writing,” helps the brain organize chaotic thoughts and reduce their emotional charge.


7 Action planning strategy
Turn worry into a plan. If your thoughts are about a real problem, make concrete steps to solve it. If the problem is beyond your control, focus on what you can change.




8 Respiratory equipment "4-7-8"
Breathe in 4 counts, hold your breath at 7, exhale at 8. Repeat 4 times. This technique activates the parasympathetic nervous system, naturally calming the mind and body.


9 "Channel switching" method
When you catch yourself thinking obsessively, mentally say, “Stop!” and switch to pre-prepared activities: solving mathematical examples, listing cities with the letter “M”, or remembering the text of your favorite song.


10 Appreciation Technique
Every time you start fixating on problems, name three things you’re grateful for right now. Research shows that the practice of gratitude literally rewires the brain, enhancing positive neural pathways.


11Social support and dialogue
Share your thoughts with a trusted person. Saying things out loud often helps you see them in a new light. It is important to choose an interlocutor who will not feed your worries, but will help you find constructive solutions.


When to seek professional help

If obsessive thoughts seriously affect your ability to work, maintain relationships, or enjoy life, feel free to see a psychologist or psychiatrist. Cognitive behavioral therapy shows high effectiveness in the treatment of rumination.


The story of Elena, a 45-year-old teacher, shows the importance of professional help. After the divorce, she could not stop blaming herself for what had happened. The idea of “what if” and “why me” was in my head 24/7. Working with a therapist helped her break this cycle and start a new chapter in her life.

A long-term mental health strategy

Neuroplasticity — the brain’s ability to form new connections — works in our favor. Regular practice of stopping rumination techniques literally rebuilds the brain, making positive thought patterns more automatic.


The key to success is consistency. Just as exercise strengthens the body, mental techniques strengthen psychological stability. Start with one or two techniques that resonate with you the most and practice them daily.

Conclusion
Obsessive thoughts are not a sentence, but a challenge that can be overcome. Each of these methods is a tool in your mental health arsenal. Remember, you are not your thoughts. You are the one who is able to observe, analyze, and change them if necessary.

Start today. Choose one technique and try it in action. Your brain is an incredibly adaptive system, ready for positive change. Give him that opportunity.


Glossary of terms

Rumination
Obsessive, repetitive thinking about problems, mistakes, or negative events without finding constructive solutions.


mindfulness
Practice conscious presence in the present moment without judgment.


BDNF (brain neurotrophic factor)
A protein that promotes neuronal growth and survival is important for memory formation and learning.


Cognitive behavioral therapy
A form of psychotherapy aimed at changing destructive thought patterns and behavior.


Neuroplasticity
The ability of the brain to change its structure and function in response to experience and learning.


Parasympathetic nervous system
The part of the autonomic nervous system responsible for the “rest and recovery” response.


Expressive letter
A therapeutic technique involving writing about deep thoughts and feelings to improve mental health.