how nature can help your racing thoughts.

Have you ever noticed how your mind can get stuck on repeat? You replay conversations, worry about the future, and go over every little detail—over and over again. That’s rumination in action: a mental merry go round that’s exhausting and hard to step off.

But why does rumination happen? And how can you stop it when it feels like your thoughts have taken over?

What Is Rumination?

Rumination is when you repeatedly focus on the same distressing thoughts—like a song you can’t get out of your head. It can feel like you’re trying to solve a problem, but usually it just keeps you stuck.

For example:

• Rehashing an awkward conversation at work, wondering what you should have said

• Worrying about whether you’re “good enough” or what others think of you

• Obsessing over past mistakes and feeling shame or regret

Why Do We Ruminate?

Rumination is often your brain’s way of trying to feel safe or gain control over something that feels overwhelming. From a neuroscience perspective, here’s what’s going on:

🌿 The Default Mode Network (DMN)
When you’re not focused on a task, your brain’s DMN kicks in. This is the part of your brain that wanders, daydreams, and thinks about yourself and your life. For people prone to anxiety or perfectionism, the DMN can easily tip into rumination.

🌿 The Amygdala and Prefrontal Cortex
The amygdala (your brain’s alarm system) sounds the alarm whenever you feel threatened—like if you’re worried about what people think. If the prefrontal cortex (the logical part of your brain) isn’t regulating it well, you can get stuck in loops of “what ifs” and self-criticism.

🌿 The Habit of Overthinking
Rumination can become a habit—a mental groove that’s hard to break. Even when you know it’s not helpful, your brain can fall back into these patterns because they feel familiar.

The Surprising Power of Nature to Quiet Rumination

One fascinating (and hopeful!) discovery: spending time in nature can dramatically reduce rumination.

🌿 A 2015 Stanford study published in Proceedings of the National Academy of Sciences found that people who spent 90 minutes walking in nature showed significantly less activity in the part of the brain associated with rumination (the subgenual prefrontal cortex).

This part of the brain lights up when you’re stuck on negative thoughts. Nature seems to turn down the volume, calming that loop and giving you a mental reset.

Why does this work?

• Nature reduces sensory overload: No screens, no traffic, no constant to-do lists—just birdsong and leaves rustling in the wind.

• It engages your senses and presence: When you’re in nature, you’re more in the moment.

• It helps regulate your nervous system: The soothing sights and sounds of green spaces shift your body from “fight or flight” to “rest and digest.”

Tips to Reduce Rumination (Beyond Nature Walks)

Here are some ways to quiet that mental chatter:

🌿 Name It:
When you notice rumination starting, say, “I’m stuck in a rumination loop right now.” Naming it helps you create distance.

🌿 Move Your Body:
Movement can help release the “stuck” energy of rumination. Try a walk outside (bonus if it’s in nature!), a yoga flow, or even dancing around your living room.

🌿 Shift Your Focus:
If you’re caught in a loop, redirect your attention to something else—like a creative hobby, music, or calling a friend. Distraction can break the cycle.

🌿 Practice Self-Compassion:
Rumination is often fueled by self-criticism. Instead, try saying to yourself, “It’s okay to feel this way. I’m doing the best I can.”

Final Thoughts (and an Invitation)

Rumination doesn’t mean you’re broken, it just means your brain is trying to make sense of a worry it can’t easily solve. By practicing gentle awareness and spending time in nature, you can give your mind the space it needs to rest and reset.

If you’re tired of feeling stuck in these loops, I’d love to help. At Ember & Oak Counseling, I specialize in working with women who are ready to break free from anxious thoughts and find calm in their busy lives.

🌿 Ready to work together?
You can book a session on the schedule tab or email me directly to get started. Let’s find a path toward more clarity and peace—together.