About This Episode

Ever find yourself replaying the same moment from a shift over and over in your head? Lying awake at night running through every step of a procedure? Welcome to rumination—and you're definitely not alone.

In this episode, Amanda, Laura, and Kendra dive deep into the mental trap that keeps so many physicians stuck: ruminative thinking. They break down why our brains do this, the different types of rumination, and most importantly—how to break free from the cycle.

What You'll Learn

Understanding Rumination:

• Why your brain gets stuck on repeat (spoiler: you're not broken!)


• The false narrative that thinking harder will somehow fix the past


• How rumination actually helps us avoid processing difficult emotions

The Four Types of Rumination:

• Brooding - The self-critical spiral without resolution


• Reflective - Internal analysis that can be useful in moderation


• Intrusive - Unwanted flashbacks that pop up at random times


• Deliberate - Intentional analysis of external situations

Why Physicians Struggle:

• The uncertainty built into medicine + perfectionism = rumination overload


• How moral responsibility makes it hard to let go


• The connection between rumination and physician burnout

Breaking the Cycle:

• Type-specific interventions for each rumination style


• The power of "uncertainty exposure" (it's uncomfortable but it works!)


• Time-boxing, mindfulness anchoring, and externalization techniques


• The rumination-breakers that actually work

Key Takeaways

✨ You are more than your rumination - This isn't who you are, it's just what your brain is doing

✨ Pain × Resistance = Suffering - Allowing uncertainty to exist reduces your suffering

✨ Get out of your limbic system - Mindfulness helps you return to your prefrontal cortex

✨ Write it down - Externalizing your thoughts gives your brain permission to rest

Practical Strategies Discussed

• Self-compassion reframing for brooders


• Time-boxing technique for reflective ruminators


• Mindfulness anchoring for intrusive thoughts


• Journaling and externalization for deliberate analysis


• Physical activity to refocus the mind


• When to consider therapy or medication

Resources Mentioned

• Rumination-focused cognitive behavioral therapy


• Mindfulness-based interventions


• Previous DTD episodes on thought errors


• Email: podcast@thewholephysician.com

Final Thoughts

The past is unchangeable—no amount of "what ifs" will rewrite it. The only thing that's real is this present moment. And in this moment, you are whole, you are a gift to medicine, and the work you do matters.

If this episode resonated with you, share it with a colleague who might need to hear it. Have thoughts or questions? Reach out at podcast@thewholephysician.com

#PhysicianWellness #MentalHealth #Rumination #BurnoutPrevention #MindfulnessForDoctors