Helping Kids and Teens Break Free From Rumination
Rumination happens when a child or teen gets stuck thinking about the same upsetting thoughts over and over again. Instead of letting go and moving forward, their mind keeps replaying worries from the past or imagining worst-case scenarios about the future.
Maybe your child keeps rethinking something embarrassing that happened at school. Maybe your teen is lying awake at night worrying about a test, a friendship, or something scary they heard about. This cycle can quickly make them feel anxious, sad, stressed, and even exhausted.
Rumination can also make symptoms of anxiety, depression, or OCD even stronger. It’s like a snowball rolling downhill—the longer it goes, the bigger and heavier it feels. That’s why it’s so important to gently teach kids and teens how to recognize rumination and find healthier ways to cope.
The good news is, there are simple tools that can help.
How to Help Children and Teens Stop Ruminating
The sooner we can catch those stuck thoughts, the easier it is to break the cycle. Here are some ways you can support your child or teen:
Encourage positive distractions. Activities like playing outside, drawing, listening to music, or helping with a small project can redirect their mind in healthy ways.
Change their environment. A fresh setting—like a new room, a park, or even a different seat—can help interrupt spiraling thoughts.
Teach calming skills. Deep breathing, prayer, grounding exercises, or journaling can help kids and teens manage overwhelming emotions.
Challenge anxious thoughts gently. Help them ask, “Is this worry really true? What else might be possible?”
Problem-solve when possible. If there’s a real issue they’re worried about, work together on small, manageable steps they can take.
It’s also important to notice triggers. Some kids ruminate most at bedtime, after tough social situations, or when they feel out of control. Helping them establish a calming routine—like prayer, reading, or a gratitude journal—can create a peaceful buffer.
When you notice your child or teen starting to spiral, gently remind them: “It's okay to feel worried sometimes, but you don’t have to stay stuck there. Let’s take a deep breath and find a new thought to focus on.”
When to Seek Extra Support
If your child or teen is stuck in cycles of overthinking and nothing seems to help, it’s time to reach out for professional support. They don’t have to stay trapped in rumination—and you don’t have to figure this out alone.
Our team specializes in helping kids and teens understand their emotions, build healthy coping tools, and find freedom from anxious thought patterns. With the right support, your child can grow stronger, more resilient, and full of hope.
Contact us today to schedule a therapy appointment. We’re here to walk with your family every step of the way.