Rumination and Neurodiversity: Understanding the Link
We all replay moments in our minds sometimes, an awkward conversation, a mistake at work, or a “what if” scenario that just won’t stop looping. This process is called rumination. For some people, rumination is occasional and manageable. For many neurodivergent folks, however, rumination can feel stronger, stickier, and harder to shift.
Why Does Rumination Happen?
Rumination is the brain’s attempt to solve a problem, but instead of moving forward, it keeps cycling in the same mental loop. Neurodivergent brains, whether ADHD, autism, or other profiles—often process information in ways that are deep, detailed, and persistent. While these strengths support creativity and insight, they can also make the brain more likely to “get stuck” in repetitive thought cycles.
The Neurodiversity Connection
ADHD and Rejection Sensitivity: Many with ADHD experience strong emotional responses to perceived rejection (RSD). Rumination often follows, replaying what happened and what it “means.”
Autism and Detail Orientation: Autistic individuals may naturally focus on fine details. While this is a strength, it can also mean a single upsetting detail plays on repeat.
Anxiety and Executive Function: Neurodivergent folks who also experience anxiety may find their executive functioning resources quickly overwhelmed, leaving fewer tools to break out of a mental loop.
“Rumination is not a flaw. It’s often the brain’s way of trying, sometimes over-trying, to protect us.”
What the Latest Research Tells Us
ADHD and psychosis-like experiences: A 2024 study found that rumination and negative emotions fully explain the link between ADHD symptoms and psychosis-like experiences, suggesting repetitive thought patterns directly impact mental health outcomes (Gelner et al., 2024).
Rumination as a bridge to anxiety and depression: Research in 2023 found that in adults with ADHD, excessive mind-wandering and rumination mediate the relationship between ADHD traits and both anxiety and depression. These mental patterns are emerging as key treatment targets (Kandeğer et al., 2023).
Autism and family well-being: A 2024 study showed that parents of autistic children experience high levels of rumination—but those levels drop significantly when strong social support is present. This illustrates the protective role of community care (Xu et al., 2024).
Coping Skills for Rumination
In the Moment
Grounding with the body: Try movement, stretching, or a sensory reset (like holding something warm or cool) to signal safety to your nervous system.
Name the loop: Saying, “I notice my brain is stuck on repeat” helps create distance between you and the thought.
Externalize the thought: Write it down, speak it aloud, or place it in a real or imagined “container” to revisit later.
Over Time
Mindful attention training: Practices like meditation or paced breathing help train the mind to step away from loops.
Scheduled worry time: Designating a specific time to think through worries may reduce their grip during the rest of the day.
Therapies like EMDR, Brainspotting, and IFS: These methods are particularly effective when rumination is linked to trauma, because they target body-based responses—not just thoughts.
Leaning into strengths: The same persistence that fuels rumination can also support creativity, insight, and advocacy when redirected.
FAQ
Is rumination the same as overthinking?
Not exactly. Overthinking is broader; rumination is more repetitive, circular, and often focused on distressing content.
Do neurodivergent people always struggle with rumination?
No. Everyone experiences thought loops differently. Some find them intense and exhausting; others find them useful for problem-solving.
Can rumination ever be helpful?
Yes. When channeled intentionally, it can support persistence, pattern recognition, and depth of thinking. The goal is learning how to pause or step out of the loop when needed.
References
Braden, B. B., Muscatell, K. A., & Lydon-Staley, D. M. (2022). Repetitive negative thinking and neurodiversity: Cognitive and emotional processes in ADHD and autism. Journal of Affective Disorders, 310, 215–223. https://doi.org/10.1016/j.jad.2022.04.015
McEvoy, P. M., Watson, H., Watkins, E. R., & Nathan, P. (2013). The relationship between worry, rumination, and comorbidity: Evidence for repetitive negative thinking as a transdiagnostic construct. Journal of Affective Disorders, 151(1), 313–320. https://doi.org/10.1016/j.jad.2013.06.014
Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400–424. https://doi.org/10.1111/j.1745-6924.2008.00088.x
Gelner, M., et al. (2024). Rumination and negative emotions mediate the association between ADHD symptoms and psychosis-like experiences in adults. Journal of Clinical Medicine, 13(22), 6727. https://doi.org/10.3390/jcm13226727
Kandeğer, A., et al. (2023). Mentation processes such as excessive mind-wandering, rumination, and mindfulness mediate the relationship between ADHD symptoms and anxiety and depression. European Psychiatry, 66(1), E2. https://doi.org/10.1192/j.eurpsy.2023.6
Xu, Y., et al. (2024). Rumination, social support, and mental health among parents of autistic children. Frontiers in Psychiatry, 15, 1340046. https://doi.org/10.3389/fpsyt.2024.1340046
