Podcast Summary – Take Out Therapy: Are You Reflecting Or Ruminating? Stop Overthinking To Improve Your Mental Health

Host: Rebecca Hunter, MSW
Episode Release: January 9, 2026

Episode Overview

In this episode, Rebecca Hunter dives deep into the crucial distinction between healthy self-reflection and destructive rumination. Designed for empathic high-achievers and anyone struggling with overthinking, Rebecca unpacks how these mental patterns affect our sense of presence, energy levels, and emotional well-being. She blends relatable personal stories with actionable advice, providing listeners with clarity (and a few laughs) on how to calm the racing mind and foster real mental shifts.

Key Discussion Points and Insights

Understanding Rumination vs. Reflection

Rebecca's Thesis: Reflection and rumination can feel similar, but serve very different purposes for our minds and bodies.

• Reflection is grounded, curious, and rooted in the present moment. It helps us process thoughtfully, ask “What do I actually have control over?” and move toward clarity.
• Rumination is repetitive, looping thinking—dwelling on the same issue without resolution—which amplifies anxiety and leaves us feeling drained and stuck.

“Most people think they are reflecting or processing or just thinking things through, but oftentimes they're actually spiraling. And knowing the difference...can really bring some relief.”
— Rebecca Hunter, (03:07)

Signs of Rumination

Rebecca describes the experience and consequences of overthinking in a relatable way:

• It feels productive, but it depletes energy and disrupts sleep (04:15).
• We replay conversations or fantasize about future outcomes to the point of exhaustion.
• It often leads to second-guessing every decision and triggers feelings of inadequacy.

“It feels like thinking, it feels like working stuff out, but it's really draining.”
— Rebecca Hunter, (04:45)

“Rumination makes us do unhealthy stuff, my friend. It makes us act outside of our values in our relationship. It causes anxiety, worry. It makes us fearful and not at all present...”
— Rebecca Hunter, (08:36)

The “Momination” Anecdote

Rebecca shares a personal story about her adult sons moving back home, illustrating how easy it is to ruminate about the lives of loved ones (and how “helping” can slip into unhelpful over-control):

• She finds herself wanting to solve their problems—going so far as almost emailing flight attendant applications to her son, even though it was her dream, not his (07:12).
• This story resonates for anyone who worries for others or tries to control outcomes beyond their sphere.

“In my desperation, unchecked state, I was about to send my son an application to be a flight attendant, despite the fact that he has literally no interest in that job whatsoever. Because that was my dream, right? Talk about projection.”
— Rebecca Hunter, (07:25)

The Essential Distinction

Rebecca offers the key line separating supportive reflection from harmful rumination:

• Reflection supports growth: It's “a grounded way of thinking through things. There's curiosity, we’re rooted...with a good perspective of what do I actually have control over here?”
• Rumination magnifies distress: It’s looping and triggers urgency, often pulling us into fear or shame (10:01).

A Simple Disruption Tool

Rebecca provides one straightforward strategy for listeners to distinguish and disrupt unhealthy rumination:

• Ask Yourself: “Is this helping me move forward? Is this keeping me stuck?” (10:38)
• If you catch yourself in a loop, intervene:
  • Stand up, change rooms, shift your body position.
  • Label the pattern (“This is rumination. I don’t need to do this right now.”)
  • Redirect attention to your body and focus on calming your nervous system.

“It's easy to interrupt rumination, but I think not many people really understand that it is rumination. An interruption can be the most simple thing.”
— Rebecca Hunter, (11:08)

Memorable Quotes

• On normalizing the struggle:

  “We all ruminate. It's part of the human condition. Welcome, my friend. Isn't it fun?”
  — Rebecca Hunter, (12:21)

• On the power to shift:

  “When you learn to shift from rumination to reflection, you're going to get your time and energy back, you're going to get your nervous system regulated, and you're going to know the answer or be able to let go of the fact that you don’t know the answer.”
  — Rebecca Hunter, (12:37)

Actionable Takeaways

• Reflection is calm, curious, focused on what you can control, and moves you forward.
• Rumination feels urgent and repetitive, zapping mental and emotional energy.
• Disrupt the cycle by physically moving, labeling the process, and shifting attention to the present, especially the body.
• Ask: “Is this moving me forward or keeping me stuck?” regularly to become more aware of your thinking style.

Noteworthy Moments & Timestamps

• Difference between reflection and rumination begins: (02:17)
• Description of the overthinking “movie reel” effect: (03:25–04:15)
• Personal story (the "Momination") and projection on adult children: (06:40–08:30)
• Concrete tool for disrupting rumination: (10:35–11:42)
• Importance of noticing bodily sensations of rumination: (12:04)
• Final encouragement to shift from rumination to reflection: (12:37)

Closing Thoughts

Rebecca wraps the episode by reminding listeners to normalize “mental spiraling”—there’s nothing inherently wrong with you, but there are tools to bring yourself back to calm. She encourages reaching out for further support if rumination is a persistent problem, and emphasizes self-compassion as the journey continues.

“Reflection moves you forward. Rumination is only going to keep you stuck in those really irritating loops.”
— Rebecca Hunter, (13:15)

For more resources or to book a session, visit takeouttherapy.com.