OCD Rumination vs. Problem Solving: Help Quiet Your Mind
By: Katerina Kostadimas
What is Rumination?
Rumination is a common symptom of Obsessive-Compulsive Disorder (OCD). It refers to the repetitive, excessive, and intrusive thoughts about a specific issue, question, or event. These thoughts can often feel uncomfortable and can involve:
–Overanalyzing past actions or decisions.
–Trying to “solve” unanswerable questions (e.g. moral, existential, or religious dilemmas).
–Seeking certainty about a fear or doubt related to an obsession.
Unlike productive problem-solving, rumination is circular and unhelpful- it doesn’t lead to resolution but instead amplifies distress and reinforces the OCD cycle.
Why do we ruminate?
Rumination is a compulsive response to reduce anxiety or gain assurance about intrusive thoughts or fears. Some reasons include:
- Seeking Control: This is an attempt to rationalize or figure out answers to uncertain or distressing thoughts.
- Fear of consequences: People ruminate to ensure they aren’t missing something important or to avoid perceived risks.
- Perfectionism: A desire to think things through “perfectly” before making a decision or taking action.
However, rumination often worsens anxiety instead of resolving it, making you feel trapped in a cycle of obsession and compulsion.
What to do if you start ruminating?
- Recognize and Label the Rumination
– Acknowledge when you’re ruminating and remind yourself, “this is rumination, not helpful problem-solving.”
2. Avoid Trying to “Solve” the Thought
-Accept that there is an unknown problem and make a conscious effort to not engage in these types of thoughts.
3. Shift Your Focus to the Present
–Engage in grounding techniques (e.g. mindfulness or sensory awareness).
–Focus on your current environment rather than the thought.
4. Engage in an Activity
-Distract yourself with meaningful or enjoyable activities that redirect your attention and energy.
5. Seek Professional Help
–A trained and licensed mental health professional can provide tools to break the rumination cycle and address underlying OCD patterns.
If you or someone you know is struggling with Obsessive Compulsive Disorder and symptoms such as rumination, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/
References:
Lcpc, D. S., & Staff, O. (2023, August 15). Rumination. The OCD & Anxiety Center. https://theocdandanxietycenter.com/rumination/
By Lauren Hernandez
CounselingRx 
