07/30/2025
“Why Can’t I Stop Thinking About This?” Let’s Talk Rumination + Intrusive Thoughts
We all experience intrusive thoughts—those unwanted, repetitive thoughts that pop up out of nowhere. When we start ruminating, we replay those thoughts over and over, trying to “solve” them… but instead, it often keeps us stuck in anxiety, stress, or low mood.
Here are 3 evidence-based tools to help:
✅ Tool #1: Thought Stopping
When you notice a looping thought, firmly say “STOP” (out loud or in your mind). Then, ground yourself in the present:
• Name 5 things you can see or feel right now
• Focus on your breath or a calming sensory cue
This helps shift your attention away from rumination and back to the present moment.
✅ Tool #2: Cognitive Defusion
Separate yourself from your thoughts. Try saying:
👉 “I’m having the thought that…”
Example: Instead of “I’m a failure,” say “I’m having the thought that I’m a failure.”
This reminds you that thoughts are not facts—they’re mental events passing by.
✅ Tool #3: Go to Therapy
Working with a therapist can give you personalized strategies and support to manage intrusive thoughts and build long-term resilience.
✨ Thoughts come and go—you don’t have to get stuck in them.
📲 Learn more or connect for a free 15 minute phone consultation by using our contact page on our website www.aligncounselingnh.com
