Breaking the Habit of Rumination: Helping Young Minds Build Healthier Mental Patterns
Hoping that each of you found a mindful moment over the holidays.
As we move into a new year, I wanted to share a bit of #science — a summary of recent research efforts focused on helping young people reduce rumination.
What Is Rumination?
Rumination is the tendency to think over and over about how you’re feeling, without problem solving. It often sounds like this:
“Why do I feel this way?”
“What’s wrong with me?”
“Why can’t I stop thinking about it?”
If you’re wondering whether you might be a ruminator, here are a few sample items from my mentor Susan Nolen-Hoeksema’s rumination scale:
Thinking about how passive and unmotivated you feel
Analyzing recent events to try to understand why you’re down
Writing down thoughts and analyzing them repeatedly
Focusing on your shortcomings, failings, or mistakes
Thinking about how you don’t feel up to doing anything
Sound familiar? Don’t panic! We all ruminate sometimes! But if it feels like a habit, it might be time to learn a new skill. Rumination is strongly linked with depression, and the good news is that habits can change.
Changing the Brain Habit of Rumination
Our team recently published some exciting new data showing that young people can change the habit of rumination and we could actually see it happen in the brain.
In this clinical trial, we worked with adolescents to teach cognitive and mindfulness-based tools to shift away from repetitive negative thinking. Using fMRI scans, we observed changes in brain connectivity patterns related to rumination.
Even more impressive: this study took place at the beginning of the pandemic — a time when isolation and uncertainty made it easy to spiral into overthinking. It was also our first time trying telehealth sessions (yours truly was one of the study therapists!). Despite those stressors, participants still learned healthier mental habits.
Pretty cool, right?
If you want to induce a nap, here’s the full research article (I used to use the methods section of neuroscience articles as insomnia interventions on myself 😴):
Why This Matters
Rumination is more than just overthinking, it’s a mental loop that can amplify sadness, anxiety, and self-criticism. The brain gets stuck reviewing problems rather than solving them. Learning skills to interrupt that loop through mindfulness, behavioral activation, or CBT — can literally rewire neural pathways and support long-term emotional wellbeing.
Whether you’re a teen, parent, or adult, remember:
Rumination is a habit, not a personality trait.
Awareness is the first step.
Small, consistent changes in how you think can reshape the brain.
Supporting Healthy Mental Habits
Wishing you healthy mental habits in 2026 and permission to give yourself grace when your thoughts wander back into old grooves.
We’re here to help.
– Dr. Rachel and the Well Brain Team
What We're Listening: Prof Edward Watkins on Treatment of Depression & Rumination
If you want to geek out, listen to the treatment developer and beloved collaborator Ed Watkins discuss treating rumination. Bonus: British accent!
What We’re Reading: Women Who Think Too Much
Women Who Think Too Much by Susan Nolen-Hoeksema, PhD. An oldie but a goodie and an easy to digest book explaining foundational research on rumination and the tendency that women have to engage in it more frequently than men (ugh, annoying!).