A Big Promise: Breaking Free from Mental Loops
This guide will show you six practical strategies to stop rumination, designed specifically for autistic individuals who value clarity and actionable advice. These tips will help you understand the root causes of your overthinking, shift your focus, and regain control of your thoughts.
What Exactly Does Rumination Feel Like?
For me, rumination feels like being stuck in a mental hamster wheel. I’ve caught myself replaying awkward moments or mistakes endlessly, convincing myself that I need to “fix” or “make sense” of them. It’s exhausting and leads nowhere good. If you feel this way too, I promise—there’s a way out.
Quick Insight: Signs You Might Be Stuck in Rumination
- Replaying conversations in your mind, analyzing every detail.
- Feeling stuck on “what if” scenarios.
- Struggling to let go of perceived mistakes or embarrassing moments.
- Losing sleep over thoughts you can’t shut off.
Here’s the Plan: 6 Ways to Stop Rumination
1. Name the Thought and Write That Shit Down
When your brain is stuck on a loop, call it out. Write it down on paper. For example: “I’m overthinking that awkward moment when I stumbled over my words.” Seeing the thought written out can make it feel less powerful—and maybe even a little ridiculous. Remember, shame doesn’t kill! Haha.
2. Create a Distraction Ritual
Have a go-to activity ready for when rumination hits. It could be reading a book, doodling, or even cleaning your room. Just avoid doomscrolling—it’s not a real escape and can make you feel worse.
3. Set a Time Limit for Worrying
Allow yourself 10 minutes to ruminate, then move on. Set a timer and stick to it. When the time is up, redirect your attention to something positive or calming, like listening to your favorite playlist.
4. Engage Your Senses
Ground yourself in the present by focusing on your surroundings. Feel the ridges of your fingertips, notice a bird or a plane in the sky, or listen to the silence around you. Small sensory actions like these can interrupt the rumination loop.
5. Practice “What-If” Reframing
Flip the script on your thoughts. Instead of “What if they were upset with me?” try “What if they weren’t?” This opens up space for balanced thinking and calms your inner critic.
6. Move Your Body
Physical movement helps break mental loops. Dance like no one is watching—and if they are, who cares? Shame won’t kill you. Or go for a walk and let your thoughts settle naturally.
Make a Move Today
You don’t need to tackle all six strategies at once. Start with one. Write down your overthinking thoughts today or take a five-minute walk to reset. Small changes lead to big results.
Final Thoughts: This Is About Progress, Not Perfection
Breaking free from rumination isn’t about silencing your thoughts completely—it’s about managing them. As an autistic person, your mind works in beautifully unique ways, and these strategies can help you redirect that energy into something more positive. Remember: even small steps forward are worth celebrating. You’ve got this!
