Mental chewing gum

Sometimes thoughts get stuck in our heads like a broken record: we replay the same situations, conversations, or fears over and over again. It may feel as though “chewing over” our thoughts helps us sort out a problem, but in reality, it only heightens anxiety and drains our energy. This phenomenon is known as “mental chewing gum” – a state in which the mind loops endlessly on the same thing. It can interfere with sleep, work, and the enjoyment of life, creating the sensation of an endless inner dialogue that usually leads nowhere. It is important to understand why this happens and how to break free from it to regain clarity of mind and avoid pushing the body into a state of chronic anxiety.

The editorial team at ELLE Oʻzbekiston explains why “mental chewing gum” is becoming part of everyday life today, and what actually helps to step out of the endless cycle of intrusive thoughts.

The psychological explanation

“Mental chewing gum” is a term in psychology that describes the state of obsessively and endlessly “chewing over” the same thoughts. Most often, these are connected with fears, doubts, or traumatic past experiences that we replay in our minds again and again. Typically, a person does not find a solution in this process, only getting stuck in repetition, which causes additional stress. In scientific terms, this is called rumination: when the brain is occupied not with analyzing a situation or finding real ways to solve a problem, but with endlessly repeating already known scenarios. When such a state becomes the norm, it creates especially dangerous conditions for mental health: unable to find answers, we acutely feel helplessness and fear, which ultimately leads to persistent anxiety - a state from which it becomes very difficult to break free.

Photо: Dupe

Causes of mental chewing gum

The causes of mental chewing gum lie in the specifics of our thinking and emotional responses. Most often, it appears when a person is confronted with uncertainty: the brain tries to “dig down” to an answer but instead gets stuck in repetition. Personal attitudes also play a role – for example, the habit of over-control or general perfectionism. Sometimes, accumulated fatigue contributes when inner resources are depleted, but tension still demands release.

The most common reasons for mental chewing gum include:

• Unresolved conflicts or grudges – you constantly replay in your head what you should have said or done to turn a situation in your favor;
• The habit of self-criticism – you constantly downplay your achievements and compare yourself to others, never feeling satisfied;
• Traumatic experiences – you continually recall past events when you were vulnerable and unable to protect yourself, repeating the same scenarios in your head;
• The “What if…?” loop – you endlessly plan your strategies for handling potential problems in the future, and the impossibility of foreseeing every option leaves you exhausted.

Whatever the root cause, it is important to understand that this state is very common today, linked to the accelerated pace of life and the heightened overall level of anxiety in society. If you find yourself experiencing this, do not blame yourself or think something is wrong with you: treat yourself with care and understanding, and give yourself the time needed to move through this state.

Photо: Dupe

How to break free

To break free from mental chewing gum, it is important to shift your attention away from endless thought loops and toward actions that help unload the mind and restore a sense of control. Psychologists emphasize that overcoming this state is possible if we consciously change our habitual thought patterns and give the brain new anchors. Techniques to deal with mental chewing gum mainly focus on developing mindfulness: when caught in an endless stream of thoughts, it is crucial to regain a sense of reality and deliberately guide yourself back into the “here and now.”

What you can do:

1. Identify the anxious thought or fear – formulate exactly what worries you most. It could be the fear of re-experiencing a traumatic event. Try keeping a journal: writing down your thoughts helps clarify them and uncover the true source of anxiety. Write down everything that comes to mind, even if it seems trivial.
2. Imagine the worst-case scenario – this may sound frightening, but specifying it helps reduce tension. Ask yourself two simple questions: 1) What is the most unfavorable outcome possible? 2) What could I do if that actually happened? Our resources are often greater than we think, and sometimes crises become a turning point for new opportunities.
3. Write your thoughts down on paper – externalizing them structures your mind and brings a sense of relief.
4. Shift focus to the body – breathing exercises, stretching, walking, or sports help reduce stress levels and bring you back into the “here and now.”
5. Pay attention to your surroundings – you can practice a simple exercise: start describing objects around you, either out loud or to yourself. For example: “white table, square shape, smooth surface,” “green chair, fabric upholstery, soft to the touch.” This technique anchors attention to reality and shifts focus away from anxious thoughts.
6. Grounding practices – for example, walking barefoot on the floor or grass, noticing the texture and temperature, focusing on the contact between body and surface. This reduces anxiety and helps regain a sense of stability.
7. Seek professional help – if intrusive thoughts become constant and interfere with daily life, a psychologist or psychotherapist can help uncover the causes and provide effective tools for overcoming this state.