Podcast Summary: Take Out Therapy – "Mini Mindfulness Lesson And Emotional Regulation Therapy Trick"

Host: Rebecca Hunter, MSW
Date: September 8, 2025

Episode Overview

In this fast-paced five-minute "mini session," therapist Rebecca Hunter delivers an actionable mindfulness technique aimed at interrupting rumination—those relentless, looping thoughts that hijack peace and foster anxiety. Speaking directly to empathic high-achievers, Rebecca shares a quick, three-step practice rooted in emotional regulation and mindfulness, designed to help listeners reset their nervous systems and reclaim focus—anytime, anywhere.

Key Discussion Points & Insights

1. Recognizing Rumination (00:54)

• Definition: Rumination is the mental process where you "go over and over and over the same thing again."
• Symptoms: Look for a racing heart, feeling anxious, or breathing rapidly. Notice recurring phrases or thought themes.
• Self-Observation: Rebecca encourages listeners to "figure out what your signs of rumination are" to catch themselves looping.
  • Quote: “Your heart rate increases. Actually, sometimes you start to feel a little anxious or like you’re breathing really fast.” (01:19)

2. Step One: Pause and Name the Experience (01:38)

• When you notice rumination, stop and label it clearly: "My brain is ruminating." or simply "thinking" or "looping."
• Purpose of Labeling: By naming the thought process, you create separation between yourself and your thoughts, reinforcing that "your thoughts are thoughts, they're not really truths." (02:02)
  • Quote: “Remind yourself that your thoughts are thoughts, they're not really truths.” (02:02)

3. Step Two: Refocus by Anchoring in the Senses (02:13)

• Redirect the Mind: The goal is to give your brain a different job; if you can, switch focus to a concrete task.
• Mindfulness Trick – Anchoring: Pick one of your five senses (touch, taste, hearing, smell, sight) or your breath as an anchor point.
  • Example: “I’m just going to... focus on the smell of the brownies cooking in the oven and really get into that for a few seconds.” (02:39)

4. Step Three: Gently Redirect Attention (03:07)

• Expect the Return: Rumination is persistent—your thoughts will drift back. When they do, kindly and repeatedly return your attention to your chosen anchor.
• Practice, Not Perfection: There’s no finish line—just keep bringing your focus back.
  • Quote: “All you want to do is just repeat this as many times as need. Yep. This is mindfulness practice.” (03:25)
  • Quote: “Hey, dude, I tell you what to think, you don't tell me what to think. Right?” (03:38)

5. Closing Reflection: Tuning Into Self-Needs (03:49)

• Self-Question: End the practice by asking yourself, “What is it that I need right now?” Sometimes rumination points to unmet needs that can guide positive action or self-support.
  • Quote: “Sometimes we ruminate about things and we can pick up a need from that rumination... we can turn that spiral of thinking into self support.” (03:59)

Notable Quotes & Memorable Moments

• On labeling thoughts:
  “That’s the working of my mind, right? So remind yourself that your thoughts are thoughts, they’re not really truths.” (02:02)
• On sense-anchoring:
  “Just focus on the smell of the brownies cooking in the oven and really get into that for a few seconds.” (02:39)
• On self-direction:
  “Hey, dude, I tell you what to think, you don’t tell me what to think. Right?” (03:38)
• On the practice itself:
  “Keep it really simple, keep it really short, but keep practicing.” (04:33)

Timestamps for Important Segments

• 00:54 – Recognizing symptoms of rumination
• 01:38 – Step One: Pause and name it
• 02:13 – Step Two: Anchor in the senses
• 03:07 – Step Three: Gently redirect attention
• 03:49 – Closing: Ask what you need now
• 04:33 – Encouragement for continued practice

Final Takeaways

Rebecca emphasizes that even brief (2-3 minute) mindfulness sessions can reset your nervous system and disrupt rumination. Practice, patience, and gentle self-direction are all key. Above all, she reminds listeners: “Be really kind to yourself, friend.” (04:55)

To go deeper, listeners are encouraged to visit takeouttherapy.com for more resources and a free mindulness class.