By: Karen Schwartz Triana LMHC and Yvette Triana LMHC
Do you ever find yourself stuck in a loop of overthinking, replaying conversations, decisions, or mistakes over and over? You’re not alone. As therapists living and working here in beautiful New Port Richey, We see this all the time—especially when life slows down just enough for our inner critic to speak up. However, what if we told you that you could control your ideas rather than allowing them to control you?
Welcome to the power of reflection—the mindful, intentional alternative to rumination.
Rumination: The Thought Spiral That Steals Joy
Rumination is like mental quicksand. It feels like problem-solving, but it’s actually problem cycling. You keep coming back to the same problem, yet nothing changes except your stress levels. It can lead to anxiety, depression, sleep issues, and even physical symptoms like fatigue or headaches.
Here in New Port Richey, many of my clients describe it as feeling like they’re “stuck in their own head.” And if you’ve felt that too, you’re not broken—you’re human.
The good news is that you don’t have to remain stuck.
Reflection: The Game-Changer
Reflection is different. Instead of spiraling in self-criticism or fear, reflection invites you to pause, observe, and gently ask, “What can I learn from this?” It helps you find meaning, gain clarity, and move forward. It’s the foundation of healing—and growth.
How do we shift from rumination to reflection? Try this:
- Name It to Tame It: Say to yourself, “I notice I’m ruminating.” Awareness is the first step to change.
- Shift Your Language: Replace “Why did I do that?” with “What can I learn from that moment?”
- Write It Out: Journaling is a fantastic reflection tool. Try a daily 5-minute “thought dump” to clear the clutter and reframe.
Resources to Break the Cycle
Ready to take this further? Here are three powerful resources to help you shift from rumination to reflection:
- “The Worry Trick” by David Carbonell, PhD – A witty, compassionate guide for escaping worry loops using evidence-based CBT strategies.
- Insight Timer (App) – Free meditations and mindful reflection prompts that help you observe thoughts without judgment.
- Greater Good Science Center (greatergood.berkeley.edu) – Offers science-backed articles and journaling practices for building emotional awareness.
You Deserve Mental Freedom
Rumination can feel like a storm cloud hanging over your peace of mind—but reflection is your umbrella. And you don’t have to figure it out alone.
At Caliper Wellness, we specialize in helping you challenge unhelpful thought patterns, discover emotional clarity, and build a life that feels as good as it looks. Whether you’re managing anxiety, navigating big transitions, or simply want more joy in your day-to-day—we’re here for you.
Based right here in New Port Richey, we get the local pace of life—and we’re ready to help you reclaim your peace.
Ready to get out of your head and into your life?
Let’s reflect, not ruminate. Reach out today and schedule your first session at Caliper Wellness. Your mind will thank you.
