Rumination

Overall, rumination is when your mind gets stuck replaying the same thoughts over and over—especially ones that are upsetting, confusing, or unresolved. It can feel like you're trying to solve a problem or make sense of something, but instead of finding clarity, you just end up feeling more overwhelmed, anxious, or stuck.

For example, you might keep thinking about something you said, worrying about what someone else is thinking, or going over past events trying to figure out what went wrong. The mind is searching for relief or certainty, but instead, it spins in circles.

In therapy, we can work on recognizing when rumination is happening and gently shift toward more helpful ways of processing your thoughts—so you can find more peace, clarity, and self-compassion.

Obsessive-Compulsive Disorder

When a traumatic memory lingers and you’re already prone to overthinking, it can set off an obsessive-compulsive cycle as a way of coping. This often shows up as intrusive, unwanted, and repetitive thoughts, images, or urges that create intense anxiety or discomfort. These obsessions may feel irrational or exaggerated—but not always—and they tend to persist even when you try to dismiss or suppress them.

Obsessive thinking can be hard to recognize on your own. Compulsions, however, are often easier to spot. These are repetitive behaviors or mental actions done in an attempt to relieve the anxiety triggered by the obsessions.

As a therapist who frequently works with people navigating OCD, common compulsions I see include:

• Repeatedly checking your phone, the news, or social media

• Closely examining food or ingredients for safety or "rightness"

• Mentally replaying events to figure out what really happened

• Seeking reassurance from others to ease doubt or fear

Therapy offers a supportive space to identify and understand your patterns—and begin to shift them.

Identity

Anxiety and overthinking can take a heavy toll when it centers around identity—especially aspects like race, gender, or sexuality. You might find yourself constantly rethinking past interactions, wondering if you were judged, misunderstood, or had to tone yourself down to feel safe or accepted. These repetitive thoughts often stem from living in environments where parts of who you are have been marginalized or questioned. Over time, this can lead to self-doubt and emotional exhaustion.

In therapy, we’ll create space to unpack these experiences, honor your identity, and build self-trust—so you can move through the world with more clarity, confidence, and ease.

Anxiety

Anxiety involves ongoing, excessive worry that’s hard to control and often not tied to any specific event. You might find yourself constantly thinking about worst-case scenarios—about your health, relationships, work, or the future. Even when things are going well, there may still be a sense that something could go wrong.

This kind of symptom can be mentally and physically draining. You may feel restless, tense, easily fatigued, have trouble sleeping, or find it hard to concentrate. It can feel like your brain just won’t turn off, no matter how much you try to calm yourself.

Anxiety isn’t about being “too sensitive” or “overreacting”—it’s your nervous system stuck in overdrive, often shaped by past stress or uncertainty. In therapy, we’ll work together to understand the roots of your anxiety and develop tools to ease worry, calm your body, and help you feel more steady and in control.

Trauma

Post-traumatic stress disorder (PTSD) is considered to be a specific type of anxiety. When we go through an experience that overwhelms our brain and body, it can sometimes disrupt how that memory is stored. Instead of being filed away as something that happened in the past, the brain may hold onto it as if it’s still happening in the present.

As a result, the nervous system stays on high alert, reacting as though the danger is ongoing. This creates a constant sense of urgency to “fix” or resolve something that feels unresolved—right now. Over time, this loop can dominate our inner world and pull us away from feeling grounded, present, and connected.

EMDR and trauma-focused therapy can help process these stuck memories and bring relief, allowing you to return to the here and now.

Neurodivergence

If you are neurodivergent—living with autism, ADHD, or AuDHD—you might find your mind getting “stuck” on certain thoughts, situations, or conversations.

This is a specific form of anxiety often missclassified. It often looks like replaying past events, overthinking interactions, or fixating on something that feels unresolved. For autistic brains, this can come from a strong need for clarity or closure. For ADHD brains, it may be hard to shift attention away from intense or emotional thoughts. When both are present, it can feel like your brain is stuck in a loop.

This isn’t your fault—it’s your brain’s way of trying to make sense of things in a world that often doesn’t match how you naturally think. Sometimes, overthinking can also be a way to cope with feeling different or an element of “masking.” You are not broken.

In therapy, we’ll explore these patterns together—with compassion—and build tools to help you notice when this anxiety shows up and shift toward more calming, supportive thoughts.

Attachment & Relationships

Relationship anxiety often shows up as constant doubt, worry, or fear—even when things seem to be going well. You might overthink small interactions, replay conversations, or fear that your partner will leave or stop caring. This can lead to a cycle of overanalyzing their words or behaviors, seeking constant reassurance, or feeling like you're “too much” for needing clarity or connection.

This kind of overthinking is usually not about the current relationship alone—it’s often shaped by past experiences, attachment patterns, or the fear of being vulnerable. While your mind may be trying to protect you, the constant mental looping can create distance, confusion, or disconnection.

In therapy, we’ll explore where these thoughts come from, how they affect your relationships, and how to build a sense of safety—both within yourself and in connection with others. You don’t have to keep navigating this alone.