Calm · 4 min read
Rumination vs worry: how to tell them apart and what helps with each
TL;DR. Worry and rumination are two kinds of repetitive negative thinking. Worry looks ahead: "what if it goes wrong". Rumination looks back: "why did this happen to me". Both feel like problem-solving, but they tend to circle. Knowing which one you are doing helps you pick a better move: a plan for worry, a concrete question for rumination.
Contents
The difference in one table
| Worry | Rumination | |
|---|---|---|
| Time | Future | Past or present state |
| Typical question | "What if...?" | "Why did...? Why me?" |
| Typical feeling | Tension, fear | Heaviness, low mood, guilt |
| Looks like | Planning that never ends | Replaying and analysing |
Researchers place both under the heading of repetitive negative thinking, with much overlap (Ehring & Watkins 2008). Most people do both. The labels are a tool for you, not a verdict.
Why they feel useful
Both feel like work. Worry says: "If I think about every case, I will be ready." Rumination says: "If I understand why, I will fix it." Sometimes thinking does help. The signal that it has stopped helping is that you go round again and find no new step.
What changes the pattern
Research suggests the style of thinking matters. Thinking in abstract terms ("why am I like this?") tends to keep people stuck. Thinking in concrete terms ("what exactly happened, and what is one thing to do next?") is more constructive (Watkins 2008). Rumination in particular is linked with low mood over time (Nolen-Hoeksema 2008).
Try the "why to how" switch
- Notice the loop. Say: "This is worry" or "This is rumination."
- Write the thought in one sentence.
- If it begins with "what if", write the situation as it stands now.
- If it begins with "why", change it to "what exactly happened?"
- Ask: "What is one small step I can take?"
- Choose when and where you will do it.
- If there is no step, write "not mine" and move your attention outward. The 5-4-3-2-1 grounding exercise is one way to do that.
For worry: give it a place
Set a short daily worry time. Write the worries and sort them into "can act" and "cannot". The free worry-time planner is built for this. If the worry mostly arrives at night, see How to stop racing thoughts at night.
For rumination: be kind and be concrete
Do not scold yourself for replaying. Ask what you would say to a friend. Then choose one action: a message to send, an apology, a plan for next time. If there is nothing to do, plan something absorbing, such as a walk or a call.
More ways out are in How to stop overthinking.
Free tool
To keep worries in one place, try the free worry-time planner. It helps you sort what you can act on.
When to seek help
Please talk to a doctor or psychologist if:
- thinking loops go on most days and get in the way of work, sleep or relationships;
- you feel low, guilty or hopeless for weeks, or have lost interest in things;
- you avoid situations because of constant "what if" thoughts, or have surges of panic;
- thoughts of harming yourself appear.
If you are in danger or thinking about harming yourself, contact emergency services or a crisis line now. These lines are free and confidential:
Free, confidential crisis lines by country are listed in the box below. See the crisis lines ↓
More options are on our Get help page.
FAQ
Is rumination the same as overthinking?
Overthinking is an everyday word. Rumination is the research term for repeated focus on causes and meanings of a past or current low state. Overthinking can mean either rumination or worry.
Can I have both worry and rumination?
Yes. Many people switch between them in the same hour.
Is thinking about a problem always bad?
No. Planning and reflecting can help when they lead to a step. The problem is circling without a step.
Does writing help?
For many people it can, because it puts the thought outside the head. Keep it short and end with a next step. If the thoughts are about something traumatic, read the "Who should be careful" box on this page before writing about it.
Sources
Read next
- 4-7-8 breathing: how to do it, what to expect and how to adapt it4-7-8 breathing step by step: inhale 4, hold 7, exhale 8. What we know about it, how to scale it down if it feels hard, and when to skip it.
- Box breathing: how to do it, what it does and when it does not helpBox breathing in 4 steps: inhale 4, hold 4, exhale 4, hold 4. What research says, how to adapt it if holds feel hard, and when to stop.
- Breathing exercises for anxiety: what works, what's a myth, and how to do itSlow breathing with a long exhale lowers stress; 'take a deep breath' can backfire. What trials show, how to do 4-6, box and 4-7-8, and when not to use it.
- Grounding techniques for anxiety: what they are, how they work and 6 exercises you can do anywhereGrounding techniques bring your attention back to your body and the place you are in. What they are, why they help, 6 exercises (5-4-3-2-1 and more).
- How to calm your nervous system: what has support, what is hype"Regulate your nervous system" is everywhere. What it can mean in plain words, 3 steps with some evidence behind them, and what to be careful about.
- How to stop a panic attack: what actually helps right nowA panic attack peaks and passes on its own. What helps in the moment, what makes it worse, and what to do after — at home, at work or while driving.
- How to stop overthinking: 6 ways out of thoughts that go round in circlesThoughts going round and round and getting nowhere? Why it happens, how worry about the future differs from replaying the past, and 6 ways out of the loop.
- How to stop racing thoughts at night: 5 steps for the evening and for the bedMind racing when you lie down? Why thoughts get louder at night, and 5 steps: a five-minute write-down, worry time, a thought label and getting up.
Resteady programmes — join the waitlist
We are building short daily skills programmes: 14 days of Calm under pressure and 28 days for sleep. Join and we will write when the beta opens. Review of the programmes by clinicians is in progress.
Join the waitlist