Autistic rumination refers to persistent, repetitive thoughts that can dominate the mind. These thoughts may involve overanalyzing social situations, replaying past events, or worrying about future ones.
While rumination can be a natural part of the autistic experience, it can also lead to anxiety and distress.
This article offers practical strategies to manage rumination, providing tools you can incorporate into daily life to regain control of your thoughts.
You’ll learn how techniques like mindfulness, cognitive flexibility, and sensory-based interventions can reduce rumination, helping you find relief.
While some methods may work better than others, the key is to explore what resonates with you and be patient with yourself as you practice.
This article is not to act as a replacement for professional advice or therapy. If you are struggling with rumination, please seek advice from a medical expert.
1. Building Cognitive Flexibility
Why It Matters:
Autistic individuals often experience cognitive rigidity, which makes shifting away from a negative thought difficult. Cognitive flexibility—the ability to adapt thoughts and responses to new information—helps break the cycle of rumination.
Research shows that increasing cognitive flexibility can reduce stress and rumination in autistic individuals.
As autism expert Maureen Bennie notes, while predictable routines are important, being able to adapt when things change “builds resilience, problem-solving skills, and helps a person overcome changes and challenges”
Tips to Practice:
- Try new activities: Engage in activities like puzzles, problem-solving games, or learning new hobbies that require mental shifts. These exercises can help you build flexibility and break from repetitive thinking. One autistic individual shared that doing a puzzle or playing solitaire helps redirect their mind when it starts to spiral
- Reinterpret situations: Practice coming up with alternative explanations for situations you often ruminate on. For example, if you worry about a social mistake, remind yourself that everyone makes mistakes, and it’s not the end of the world.
- Small changes in routine: Introduce small changes to your daily routine, like taking a different route to work. This challenges your mind and builds resilience to the unexpected.
2. Use Mindfulness and Grounding Techniques to Break the Cycle
Mindfulness for Awareness:
Mindfulness involves observing your thoughts without judgment. It helps you notice when rumination starts so you can intervene early.
Mindfulness trains you to treat intrusive thoughts like clouds in the sky: you acknowledge they’re there and let them drift by, rather than chasing them.
One autistic adult on a forum described mindfulness as having “hundreds of strategies to try to reduce your ruminating, and the first step in all of it is being aware” – awareness empowers you to pull out of the spiral.
Grounding Exercises:
Grounding exercises help you focus on the present moment. Techniques include:
- 5-4-3-2-1 method: Name five things you can see, four things you can feel, three things you can hear, two you can smell, and one you can taste. This redirects attention away from the mind.
- Deep breathing (4-7-8): Inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and calms the body.
- Grounding object: Carry a small textured object or fidget toy. Holding it and focusing on its texture can help calm your mind during ruminative episodes.
Tip: Set aside a few minutes daily for mindfulness practice. You can also use grounding exercises when you notice rumination starting, even if it’s just for a few moments to regain control.
3. Develop a Structured Routine and Predictable Environment
The Power of Routine:
While you cannot control everything, some predictability can help reduce rumination by lowering anxiety. A structured routine offers a framework for your day, so there’s less mental space for overthinking.
For example, if you always wake up, eat, work, and relax at set times, there’s less space for “What should I be doing? Did I forget something?” type ruminations to creep in.
Tips for Creating Structure:
- Set consistent times: Create regular meal times, sleep schedules, and activity periods to provide structure.
- Use a visual schedule: Keep a planner or use phone reminders to guide your day. This helps you stay on track and minimizes decision fatigue.
- Include buffer and relaxation times: A routine isn’t just about work and chores. It should also carve out times to unwind. Knowing you have a planned break coming can ease the urge to ruminate right now.
4. Engage in Physical Activity
Physical Movement for Mental Reset: Ever notice how being lost in thought is easier when you’re sitting still with nothing else to do? Physical activity can be a powerful antidote to rumination.
“You have to do things to get dopamine,” one autistic forum member explained about overcoming rumination – by physically engaging with your environment, you generate a dopamine reward that pulls you out of your head and into the moment.
Tip: Incorporate regular exercise into your routine in whatever form you enjoy. This isn’t about forcing yourself to run miles if you hate running – any activity that gets you moving counts. Some ideas:
- Go for a nature walk or a casual bike ride (nature plus exercise is a double win for calming the mind).
- Try yoga or tai chi, which combine gentle movement with breathing – great for reducing anxious thoughts.
- Have a mini dance party to your favorite music in your room (music + movement = mood boost).
- Do some chores that involve motion, like sweeping, gardening, or washing dishes – you’ll get something done and quiet your mind.
Aim for consistency over intensity. Even short bursts of activity help. Find an activity that feels good for you and make it a habit. Your brain will thank you with clearer, calmer thoughts.
5. Cognitive Reframing Through Humor
Why Humor Helps:
Therapists note that humor encourages cognitive flexibility: it helps clients view their problems from a new perspective, promoting cognitive restructuring and reducing rumination.
Humor also triggers positive emotions and even a physical relaxation response (when you laugh, you breathe deeper and release tension). This directly counteracts the stress of rumination.
Tip: Reframe with humor. Next time you notice a particular thought looping, see if you can add a dose of silliness to it. For instance:
- Exaggerate it comically: If you keep thinking “I made a mistake at work, now everything’s ruined,” try turning that into a melodramatic soap opera scene in your head. Picture an over-the-top narrator voice or imagine characters reacting in comical horror. The goal is to make yourself smirk at how overblown the scenario becomes.
- Give it a funny name: Name your anxious inner voice something like “Doomsday Debbie” or “Worry Willy.” Then, when rumination starts, you can say, “Oh, that’s just Doomsday Debbie being dramatic again.” This personification adds a layer of humor and separates you from the rumination.
- Use media or memes: Think of a favorite funny movie scene or meme that relates to your thought. Are you catastrophizing? Maybe imagine the Monty Python knight who says “‘Tis but a scratch!” – i.e., things might not be as catastrophic as your brain says. If social situations make you cringe later, picture a stand-up comedian joking about similar awkward moments.
6. Engage in Expressive Arts
Creative Outlets for Expression:
When thoughts are stuck in a loop, sometimes the best way to break free is to get them out of your head and into the world – in a creative form.
Expressive arts like drawing, painting, music, or writing provide a safe channel to release the tension of rumination. They externalize your inner experience.
Tip: Dedicate time to expressive outlets, especially during or after heavy rumination episodes. Here are some ideas:
- Journaling: Set a timer for 5 or 10 minutes and write whatever is on your mind. You can even start by literally writing, “I’m ruminating about X because…” and see where it goes. As you write, you might gain insight or at least feel a weight lifting. Some people do this daily at bedtime to put their worries to rest on paper before sleeping.
- Artistic expression: Draw or paint how you feel. It could be as simple as scribbling with colors that match your mood (angry red scratches, blue circles of sadness, etc.). The content matters less than the process: allow yourself to pour feelings into the art. No artistic skill is required; this is for you.
- Music and movement: Maybe you resonate with writing song lyrics or poetry about what you’re obsessing over. Or you could improvise on an instrument, letting the music express your frustration or worry. Dancing out your feelings is another option – play a song that matches your mood and move in whatever way the emotion guides you.
Often, you’ll find that after a session of painting or writing, your mind feels clearer and the urgency of the rumination is reduced. You’ve given those thoughts somewhere to go.
7. Utilize Sensory-Based Interventions
Sensory Input to Ground the Mind:
Autistic people often experience the world through a heightened sensory lens – sounds, textures, lights, and smells can affect us more intensely. While this sometimes contributes to stress, we can also harness sensory tools to our advantage.
When rumination is racing, engaging your senses can anchor you. It shifts your brain’s focus from abstract thoughts to concrete sensations.
Another benefit: sensory activities often have an immediate, almost reflexive effect on our physiology.
Tip: Create a personal “sensory toolkit.” Everyone has unique sensory preferences, so think about which sensations calm or invigorate you, and keep those tools handy. Some ideas to experiment with:
- Weighted or textured items: A weighted blanket or lap pad for pressure; a plush toy or textured cushion to squeeze when stressed.
- Fidget and tactile tools: Have a few fidget toys you enjoy – spinners, cubes, putty, beads, smooth stones. When your thoughts start looping, occupy your hands with these. As you fiddle, notice the texture and movement. This often centers wandering thoughts.
- Sound and music: Make a playlist of songs that help you feel how you want to feel. For grounding, you might choose gentle instrumental music or nature sounds (rainfall, ocean waves). If you need a mood boost, pick upbeat tunes.
- Other senses: Visual – dim the lights or use a colored lamp if bright lights overwhelm you. Or focus on a visual pattern (like a lava lamp or fish tank) as a calming focal point. Smell – sniff a calming essential oil or a favorite scented candle. Taste – chew mint gum or have a small piece of chocolate mindfully, focusing on the flavor. Touch – pet an animal or cuddle up in a soft blanket.
Incorporate sensory breaks into your day, especially during high stress times. For example, after a busy work period that might trigger ruminating, take 5 minutes to sit with a warm cup of tea and really feel the warmth and taste. Such grounding rituals can prevent rumination before it starts.
8. Implement Energy Accounting
Mindful Energy Management: Ever notice that rumination hits hardest when you’re exhausted or overwhelmed? That’s no coincidence – mental energy is a finite resource.
Energy accounting helps you track how much energy you’re expending during the day and ensure you balance high-energy activities with rest.
As Dr. Alice Nicholls (an autistic psychologist) explains, energy accounting lets you notice how tasks “cost” energy and plan for breaks, ideally ending the day with some energy left in the “bank”.
This reserve means your brain isn’t running on fumes – a state which often leads to obsessive rehashing of problems.
Tip: Start practicing energy accounting in a simple way. You might do a quick energy check-in at morning, midday, and evening. Ask yourself: How full is my tank right now (0–100%)? What activities have drained me? What has given me energy? Then:
- Plan your day with balance. If you know a certain task is “high-energy” (a red-light activity) for you – perhaps a social event or an hour of intense work – budget around it. Maybe plan a low-energy, calming period (a green-light activity) afterward, like listening to music or engaging in a special interest, to recharge.
- Say no and rest when needed. If by early evening you’ve spent most of your energy budget, give yourself permission to skip non-essential tasks and unwind. Maybe that means ordering takeout instead of cooking if you’re spent, or rain-checking a non-urgent meetup.
- Alternate activity types. Different activities tax different “energy accounts.” You might have separate reserves for physical, social, and cognitive energy. Sometimes you can rest one type by switching to another. For instance, if your brain is fried from studying (cognitive drain) but you have some physical energy, doing a light physical chore or walk can recharge you in one way while resting your mind.
Implementing energy accounting can also encourage self-compassion. Instead of criticizing yourself for getting tired or not doing “enough,” you begin to respect your energy limits as just part of how you function.
9. Use Cognitive Behavioral Techniques (CBT) for Redirection
Thought-Stopping and Reframing:
Cognitive Behavioral Therapy (CBT) provides tools that may be effective for managing rumination.
Thought-stopping is a simple technique where you mentally say “stop” when a ruminative thought starts, disrupting the cycle.
Reframing helps you challenge negative thoughts and replace them with more balanced, constructive ones .
Tip:
- Thought-stopping: When a ruminative thought arises, say “stop” in your mind or out loud. Afterward, focus on something else, like a grounding technique or task.
- Reframing: Identify the negative thought, then replace it with a more realistic or positive alternative. For example, instead of thinking “I always mess things up,” you might reframe it as, “I made a mistake, but everyone does. It doesn’t define me.” Write down positive reframes and use them when needed.
CBT techniques like this work because they address the thinking patterns underlying rumination. By consistently interrupting negative thoughts and choosing new ways to respond, you essentially retrain your brain.
Over time, the ruminative thought pathways can weaken, and more balanced thinking becomes your defaul.
10. Time-Based Strategies for Rumination
Set a Time Limit for Rumination: One counterintuitive but effective strategy is to schedule your rumination.
Instead of fighting the urge to ruminate all day (and often losing), you allow yourself to worry or mull things over, but only during a specific window of time. This technique, often called “worry time” or a rumination timer, creates a boundary around the habit.
Allocate 10–15 minutes a day to “contain” worries. During that slot, you can journal about what’s on your mind, list your anxieties, or just sit and intentionally ruminate. But once the timer is up – that’s it, session over.
Tip: Create a “rumination ritual” with a clear end. Here’s how to implement time-based limits:
- Pick your worry window. Choose a time of day when you can be relatively undisturbed and when doing some worrying won’t heavily interfere with your life. Early evening might work (not too close to bedtime, to avoid anxious sleep). Keep it consistent if possible, e.g., every day at 6 PM for 15 minutes.
- Set a timer. Literally use a timer or alarm on your phone. Knowing an alarm will go off can help you actually stop at the end. For example, set it for 10 minutes to start.
- During the time, focus on the worries. This is the paradox: you intentionally ruminate during the allotted time. If you’ve been worried about a conversation, replay it now. You might even speak out loud or write down what you’re thinking (recommended). It may feel a bit silly scheduling “worry,” but trust the process. Pour it out – but only until that timer rings.
- End with an action. When the alarm goes off, wrap up: finish the sentence you’re writing or the thought you’re on. Then do an action to close the session. For instance, you could crumple up the paper you wrote your worries on and throw it away (symbolically “throwing away” the rumination). Or if you just worried in your head, say “That’s enough for today, I’ll revisit this tomorrow if needed.”
The key is the boundary setting. Knowing there’s a designated endpoint can make rumination feel less overwhelming; it’s not an endless flood, but a faucet you can turn off.
11. Practice Self-Compassion and Avoid Self-Criticism
Being Kind to Yourself:
Self-compassion involves being understanding and gentle with yourself during moments of distress. Rumination often feeds on self-criticism, but practicing self-compassion can reduce the intensity of those negative thoughts.
When you treat yourself kindly, you avoid getting trapped in harsh self-judgment.
Tip:
- When you notice self-critical thoughts, replace them with self-compassionate statements like, “I am doing my best, and that’s enough.”
- Practice daily affirmations that encourage self-kindness. For example, remind yourself: “I am worthy of care and understanding, just like anyone else.”
- Engage in self-soothing practices like taking a warm bath, enjoying a favorite hobby, or simply resting. You deserve care and kindness, especially during moments of rumination.
One insightful quote from an autism blog said: “I see autistic people who are the kindest souls to others, but treat themselves with so much self-criticism… if you treated others how you treat yourself, you’d think you were being cruel. Why would you treat yourself that way?”
12. Seek Professional Support if Needed
When to Seek Help:
If you find that despite trying various strategies, you’re still constantly trapped in your thoughts, a mental health professional can provide guidance tailored to you.
Therapists familiar with autism can differentiate between autistic thought patterns and other issues and teach you specialized skills to manage them.
Consider seeking help if rumination:
- Consumes hours of your day regularly (e.g., you can’t concentrate on anything else).
- Keeps you up at night or causes nightmares, greatly affecting your sleep and energy.
- Leads to severe distress or meltdowns. For instance, you get extremely anxious, depressed, or even angry due to the thoughts and feel unable to cope.
- Interferes with responsibilities or relationships. Maybe you’re avoiding social interactions or falling behind on tasks because you’re preoccupied with certain thoughts.
- Triggers harmful behaviors. In some cases, rumination might contribute to self-harm urges, substance misuse (some try to self-medicate rumination with alcohol/drugs), or other dangerous coping. These are clear signs to get support immediately.
Tip: When seeking a therapist, don’t hesitate to ask if they have experience with autism or repetitive thought issues. You might say, “I struggle with a lot of repetitive anxious thoughts. Do you have experience with that?”
In summary, don’t suffer in silence. You deserve relief, and sometimes a compassionate professional guide can make all the difference in turning these strategies into lasting change.
References
Morre, J. (2021). Interventions Focused on Brooding Rumination and Cognitive Flexibility in ASD – Found that targeting rumination and cognitive inflexibility can help relieve stress symptoms in autistic individuals
