The Psychology of Repetitive Thoughts
We all occasionally experience our minds getting stuck on a single point. An event, a phrase, or a mistake keeps resurfacing. It is as if the mind’s needle is stuck on the same groove of a record, replaying the same melody over and over.
In psychology, this phenomenon is called rumination. According to Nolen-Hoeksema (1991), rumination occurs when an individual, in an attempt to regulate their mood, persistently focuses on negative thoughts without generating solutions, repeatedly cycling through the same mental patterns.
The Brain’s Silent Partnership
Rumination is more than just “overthinking.” From a neuroscientific perspective, this cycle is sustained by the quiet collaboration of two key brain regions: the prefrontal cortex (responsible for analysis and planning) and the amygdala (the brain’s threat and emotional alarm system). While the prefrontal cortex attempts to analyze the past, the amygdala continuously signals danger. This mechanism traps the mind in a labyrinth with no apparent exit—every new attempt at analysis ultimately leads back to the same point: the reproduction of anxiety.
A Philosophical Perspective: Judge or Prisoner?
A person caught in rumination believes they are in control of their thoughts. In reality, an internal courtroom has been convened: the individual is both judge and defendant. Thoughts repeatedly reopen the same case, examining the same “evidence” over and over. Kierkegaard’s observation that “anxiety is the dizziness of freedom” resonates here. The ruminating mind experiences both freedom and imprisonment simultaneously.
Rumination vs. Obsession: A Fine Line
Rumination is often confused with obsessive thoughts, yet there are crucial differences. Obsessions are sudden, intrusive, and shocking, often catching the individual off guard. Rumination, by contrast, is more persistent, familiar, and frequently disguised as “rational analysis.” As a result, the person may perceive rumination as a mental exercise or even a “problem-solving effort.” Yet, ultimately, they circle around the same problem without resolution (Watkins, 2008).
Stuck in the Past
One of the most harmful aspects of rumination is its fixation on the past. Individuals repeatedly replay a mistake, a loss, or a trauma in their minds. This repetition does not alleviate emotional burden; on the contrary, it keeps the pain alive. From a psychodynamic perspective, this can be explained by the unconscious tendency to “force unfinished business toward completion.” As unresolved issues resurface, progress becomes impossible, and the person remains chained to the past.
The Story of the Bamboo Tree: Patience and Time
The bamboo tree offers a powerful metaphor. When first planted, Chinese bamboo remains invisible above the ground for years. From an external perspective, no growth seems to occur. Yet underground, the roots are spreading deep, gathering strength. By the fifth year, the bamboo suddenly shoots upward at remarkable speed.
Psychotherapy mirrors this process. A person in rumination may feel they are making no progress, but beneath the surface, mental work, mindfulness, and emotional processing gradually strengthen the “roots.” With the right perspective, the chains break, and the individual can experience a sudden surge of personal growth.
The Way Forward: Transform, Don’t Suppress
Escaping rumination is not about repressing or forgetting the past. Research shows that suppressed thoughts often return even stronger (Wegner, 1994). The solution lies in approaching these thoughts from a new perspective, effectively reframing them. Cognitive-behavioral techniques offer the opportunity to reinterpret events, while mindfulness-based approaches focus on acknowledging thoughts without resistance, recognizing them as transient (Segal, Williams & Teasdale, 2002).
The Key to Healing: Constructing Meaning
Merely remembering is not inherently therapeutic. What matters is whether memory serves the construction of meaning. A past imbued with meaning transforms from a burden into a source of strength. As emphasized in Viktor Frankl’s logotherapy, when a person finds meaning even in suffering, their life force is renewed.
Conclusion: From Chains to Roots
Rumination wraps the mind like an invisible chain; while a person may feel they are moving forward, they are essentially circling the same ground. Psychotherapy provides new pathways to break this cycle. Initially, these paths may remain unseen, much like bamboo roots developing underground, requiring patience. Yet as roots strengthen, the mind can once again stand firmly on the solid ground of the present.
References
-
Nolen-Hoeksema, S. (1991). Responses to depression and their effects on the duration of depressive episodes. Journal of Abnormal Psychology, 100(4), 569–582.
-
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163–206.
-
Wegner, D. M. (1994). Ironic processes of mental control. Psychological Review, 101(1), 34–52.
-
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2002). Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse. New York, NY: Guilford Press.
-
Frankl, V. E. (2006). Man’s search for meaning (S. Budak, Trans.). İstanbul: Okuyanus.