Stuck in a Thought Loop? Here's How to Rewire Your Brain
Hey Rewire Collective!
This week we’re talking about something we all experience from time to time: those persistent, repetitive, unwanted thoughts. And, I’m talking you through how to break free from them!
Rumination
Persistent, repetitive, and unwanted thoughts are called ruminating thoughts, and while they’re common, they can also be mentally exhausting, emotionally draining, and if left unchecked, linked to anxiety, depression, and even chronic stress. But here’s the empowering part: through neuroplasticity, we can retrain our brains to move away from rumination and toward healthier thinking patterns.
Let’s dive in.
Rumination is the process of repetitively thinking about the same negative thought, problem, or event, often without resolution. It's not reflection or problem-solving, but getting stuck in your thoughts.
Rumination is linked to overactivation of the default mode network (DMN), especially areas like the medial prefrontal cortex and posterior cingulate cortex (1). These regions are highly active when the mind is at rest and not focused on the external world; prime time for spiralling thoughts.
Chronic rumination is also associated with:
Decreased connectivity between the prefrontal cortex and amygdala, making emotional regulation harder (2)
Increased activity in the anterior cingulate cortex, a brain region linked to depressive rumination (3)
Big Takeaway: constant rumination is linked to how the brain is firing, and therefore, how our neurons are connected.
Neuroplasticity to the Rescue
Neuroplasticity is our brain’s incredible ability to change and adapt throughout life. When we engage in new thought patterns, behaviours, or experiences, we create new neural pathways: “neurons that fire together, wire together” (Hebb’s Rule).
At a deeper level, this neuroplasticity is based on synaptic plasticity. Synapses are the spaces between two neurons where chemicals can be exchanged in a form of communication. This synapse will change when the neurons are communicating more frequently, and if multiple neurons in a pathway begin to communicate more, we get a whole change in the neural pathway. And this is what we mean by neuroplasticity.
Yeah but, so what? Well, this means we can train our brains to:
Interrupt ruminative loops
Strengthen attention, presence, and emotional regulation networks
Create default pathways that are healthier and more resilient
Tools to Rewire Ruminative Patterns
1. Mindfulness Meditation
Mindfulness reduces default mode network overactivation and strengthens connections in the attention and self-regulation networks.
📖 A meta-analysis found that mindfulness increases connectivity in the dorsolateral prefrontal cortex and reduces activity in the prefrontal cortex. Aka, less rumination (4).
Try: Even 10 minutes of daily mindfulness (focusing on your breath or senses) can make a difference.
2. Cognitive Reframing
Cognitive behavioural therapy (CBT) teaches us to identify distorted thoughts and replace them with more realistic interpretations.
📖 fMRI studies show CBT enhances top-down control from the prefrontal cortex, improving emotional regulation and reducing maladaptive rumination (5).
Try: When you catch yourself spiralling (which is sometimes the hardest part!), ask: Is this thought helpful? Is it factual? What’s a gentler way to say this to myself?
3. Behavioural Activation
Taking small intentional actions can interrupt rumination.
📖 Taking action rewires the brain by creating positive reinforcement loops and reducing avoidance behaviour, a key trigger for rumination (6).
Repetition matters: The more often you choose action over spiralling, the stronger the healthy circuits become.
For tips on how to create consistent habits, grab a copy of Rewire!
4. Gratitude & Compassion Practice
Gratitude shifts attention to the positive and cultivates self-compassion. These are two major antidotes to chronic self-focus and negativity.
📖 In a 2016 fMRI study, participants who practiced gratitude had increased activity in the medial prefrontal cortex, a region involved in value judgment and social cognition (7).
Try: A simple “3 things I’m grateful for” list every day is powerful over time.
Change Takes Repetition
You’re not stuck with your thoughts. You can change how you relate to them. With small, daily practices that leverage neuroplasticity, your brain learns:
"I don’t need to stay in this loop. I have other paths I can take."
Until next week,
Nicole x
P.S. Leave a comment with topics you want covered in future newsletters!
🧬 References
Thanks for the article. I wrote about this too from a fitness standpoint.
https://substack.com/home/post/p-164691615
Loved reading/listening to this 🙌🏼 Concise and tangible.