How to STOP Compulsive Rumination for GAD and OCD

Rumination is probably the most common compulsion that feeds the anxiety and OCD cycles, especially for people that have OCD with mental compulsions instead of physical compulsions.

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Here is a link to the VIDEO I recommended called, "Brain Hack for Anxiety and OCD":
   • Brain Hack for OCD & Anxiety  

Here is a link to the VIDEO where I discuss Michael Greenberg's writings on Rumination being a similar thinking pattern as solving a math problem:
   • How to STOP Obsessive PURE O OCD Rumination  

If you suffer from GAD, generalized anxiety disorder, you may find yourself ruminating on lots of different worries. It likely feels like it happens automatically but it is a conscious behavior that has developed into a bad habit. If you have OCD, your rumination likely reinforces your particular OCD theme or intrusive thought you are experiencing at the moment.

You might have wondered about the difference between an intrusive thought and rumination?

An intrusive thought is an unwanted thought that feels uncomfortable, scary and sometimes even terrifying. It makes you doubt what you have always known to be true about yourself.

In comparison, rumination is mental activity that is a response to your unwanted thoughts and feelings. Rumination can become compulsive when you attempt to go down that black hole of figuring something out to make yourself feel less anxious.

The first step in stopping rumination is recognizing when you are doing it.

When you notice yourself in the act of ruminating, Label it. Call yourself out. Say, “I’m ruminating.” Then, give yourself permission and a directive to stop.

Several ERP techniques are effective in stopping rumination.

I recommend my I. A.M. method and will leave a link to a video called Brain Hack for Anxiety and OCD where I describe that technique in detail. I also made a video on rumination in the past where I discussed Michael Greenberg’s writings about how rumination is the same kind of problem solving brain activity we use when solving a math problem or planning a party.

You can practice stopping rumination by using a different problem to solve. For example, try to solve a math problem or what to make for dinner, and then stop solving it. It sounds so easy when you describe it like that, but when something becomes a compulsive habit, of course it is not as easy. We develop habits over time, but we can also break those habits.


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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)

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