Thinking about something interesting and complex may help, while fun, challenging activities, such as complex puzzles, may also offer relief.
Distraction: Disrupt ruminating thought cycles with something distracting. People may find that pairing exercise with time outside gives them the best results. However, a 2018 study reported that even a single session of exercise could reduce symptoms of rumination among inpatients with a mental health diagnosis. Exercise: Numerous studies have found that exercise can improve mental health, especially over time. Spend time in nature: A 2014 study found that people who went on a 90-minute nature walk reported fewer symptoms of rumination after their walk than those who walked through an urban area instead. For instance, a person could try putting themselves on a media diet if the news makes them feel depressed, or they could stop reading fashion magazines if these publications make them feel unattractive. They may wish to limit access to these triggers if it is possible to do so without undermining their quality of life. Avoid rumination triggers: Some people find that specific factors trigger rumination. People may find the following tips helpful: It can be useful to keep track of effective strategies so that when rumination feels overwhelming, it is possible to turn to a list of methods that have worked previously. People with depression, anxiety, or other mental health diagnoses may find that they need to try several strategies before one works. Numerous strategies can help with rumination. For example, a person struggling with codependence may ruminate on fears of abandonment, while a person with an eating disorder may be unable to stop thinking about their diet and exercise regimen. Rumination may also be a sign of other mental health conditions. A 2014 study found that people with schizophrenia who ruminate on the condition’s associated social stigma might be more vulnerable to depression. Schizophrenia: People with schizophrenia may ruminate on unusual thoughts or fears, or they might feel distracted by intrusive voices and hallucinations. For example, a person with a spider phobia may be unable to think about anything but their fear when in the same room as a spider. Phobias: People with phobias may ruminate on their fears, especially when they encounter the source of their phobia. To relieve these thoughts, they may engage in rituals, such as checking door locks, cleaning, or counting. 
Obsessive-compulsive disorder (OCD): People with OCD may feel overwhelmed by intrusive thoughts about things that could go wrong.Or they might ruminate more generally, continually scanning their mind for things that might go wrong. Anxiety: People with anxiety may ruminate on specific fears, such as the idea that something bad will happen to their family.For example, they may obsess over a belief that they are unworthy, not good enough, or doomed to fail. Depression: A person with depression may ruminate on very negative or self-defeating thoughts.Many mental health conditions can cause rumination, but rumination may also intensify the symptoms of some preexisting conditions.
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