Struggling with Ruminating Thoughts and Anxiety? Here's a Proven Strategy to Find Relief

Struggling with Ruminating Thoughts and Anxiety? Here's a Proven Strategy to Find Relief

Ruminating thoughts—we’ve all experienced them. They loop endlessly in your mind and often feel impossible to control. You might find yourself replaying that awkward moment ordering coffee, obsessing over everything that could go wrong in an upcoming job interview, or—if you're a mom—mentally cataloging all the ways you feel like you're falling short, despite not having had a moment of rest all day.

These persistent thought patterns, commonly associated with anxiety, don’t just impact your mental well-being—they show up in your body, too. As a licensed therapist in Kirkland, WA, I frequently support clients who feel overwhelmed by chronic anxiety and intrusive thoughts. Understanding the connection between your mind and body is the first step toward healing.

The Link Between Anxiety and the Body

When you're caught in a cycle of anxious thinking, it can manifest physically. Anxiety symptoms often include:

Muscle tension

Headaches

Shortness of breath

Feeling on edge

Chest or stomach pain

Restlessness and fidgeting

If you’re experiencing these symptoms, it’s important to first acknowledge your anxiety. The next time anxiety arises, pause and ask yourself: How is this showing up in my body? Awareness is powerful—our bodies often speak the truth before our minds catch up.

A Mindfulness-Based Therapy Technique to Help Calm Anxious Thoughts

As a therapist trained in Acceptance and Commitment Therapy (ACT), one strategy I teach my clients is called Cognitive Defusion. This simple but powerful technique helps you create space between yourself and your thoughts, so they no longer feel like absolute truths or reflections of your identity.

When you're fused with an anxious thought, it can feel overwhelming and factual—like it defines who you are. Defusion allows you to step back, observe the thought without judgment, and begin to reclaim your peace of mind.

Try This 4-Step Cognitive

Exercise

Step 1: Write down the thought that is overwhelming you.

Example: “I’m always awkward in social situations.”

Step 2: Say the thought out loud and notice how your body feels.

Step 3: Add the phrase: “I’m having the thought that I’m always awkward in social situations.” Check in with your body again.

Step 4: Add another layer: “I notice I’m having the thought that I’m always awkward in social situations.”

Now reflect: Do you feel a little distance between you and the thought? Whether you do or not, offer yourself compassion. Some thoughts carry a heavy emotional charge—and that’s okay.

This practice can help you recognize anxious thoughts for what they are: just thoughts. They don’t define your worth, identity, or capability.

You Don't Have to Navigate Anxiety Alone

If you’re feeling overwhelmed by ruminating thoughts, anxiety, or negative self-talk, working with a compassionate therapist can help. I specialize in helping women and teens build resilience, increase self-awareness, and develop practical tools to manage generalized anxiety, perfectionism, and low self-esteem.

Located in Kirkland, WA, I offer online therapy across Washington State so you can access support from the comfort of your home.

📞 Schedule a free consultation today to see if therapy is the right fit for you. Let’s work together to help you care for your anxiety and find peace.