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Rumination Cycle

Hours to days◐ Current State scale

Repetitive, circular thinking about problems, mistakes, or concerns without resolution.

Priority

normal

Persistence

lingering

Interruptibility

moderately

Reactivation

easy

Temporal Evolution

Trigger

Moments

Initial thought or reminder activates the loop

Indicators

Sudden preoccupationMood shiftAttention narrowing

Interventions

Notice and name itDistraction

Engagement

Hours

Active cycling through thoughts, seeking resolution

Indicators

Lost timeRepetitive thoughtsPhysical tension

Interventions

Scheduled worry timePhysical activity

Exhaustion

Variable

Mental fatigue from the loop without resolution

Indicators

Mental fogEmotional numbnessFatigue

Interventions

RestExternal focusTalk it out

Physiological Effects Over Time

Immediate

• Mental tension
• Shallow breathing

Short Term

• Sleep disruption
• Appetite changes
• Physical tension

Long Term

• Chronic stress
• Depression risk

Intervention Windows

At first recognition

Easiest to interrupt early

high effectiveness

Labeling5-4-3-2-1 groundingActivity shift

Scheduled worry time

Contain rumination to specific periods

moderate effectiveness

Time-limited worry periodJournal dump

Resolution Pattern

Requires deliberate interruption or exhaustion

Related Resources

Associated Emotions

Emotions commonly associated with this temporal state

Anxiety

Regret

Body Language Cues

Nonverbal signals that may appear during this state

Eye Contact Avoidance

Rapid Blinking

Lip Biting

Jaw Clenching

Hunched/Raised Shoulders

Self-Hug/Self-Embrace

Hand Wringing

Fidgeting/Restless Hands

View all 19 cues →