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Have you ever found yourself stuck in your own head? Like you’re reliving a moment that already happened or obsessing over something that hasn’t even happened yet? Your heart races, your chest tightens, and peace feels like a distant memory. That, my friend, is what ruminating thoughts often feel like. And when those thoughts are rooted in fear? It can feel paralyzing.
In this post, I want to talk to you—not at you—about how these cycles of fear-based thinking work, what science says about them, and most importantly, what God says about it. If you’ve ever felt like your mind was your own worst enemy, please know you’re not alone. Let’s walk this out together.
Ruminating thoughts are those repetitive, intrusive thoughts that seem to loop over and over again in your mind. They’re often negative, unhelpful, and emotionally draining. And they usually pop up at the worst times—like when you’re trying to fall asleep, enjoy a moment with your family, or step into something new.
The word “ruminate” actually comes from how cows digest their food. Gross visual here, but stay with me—cows chew, swallow, regurgitate, and chew again. That’s exactly what we do with our thoughts. We mentally chew on them again and again.
When those thoughts are based in fear—fear of what could go wrong, fear of what people think, fear of the future—it’s like feeding your soul a steady diet of anxiety.
If this sounds familiar, I want you to pause right here and breathe.
You’re not crazy. You’re not broken. You’re human. And you can learn to quiet the storm.
God knows exactly how fear affects us. That’s why one of the most repeated phrases in the Bible is “Do not fear.” Not because fear isn’t real, but because we were never meant to live controlled by it.
Let’s walk through a few powerful scriptures that speak directly into those ruminating, fear-filled thoughts:
God’s Word doesn’t ignore our fears. It invites us to bring them into the light, shift our focus, and find rest in Him.
Now let’s talk science. Neuroscience actually confirms a lot of what Scripture has already shown us.
When we ruminate, the brain’s default mode network becomes overactive. This is the part of your brain that kicks in when you’re not focused on a specific task. For people who struggle with anxiety or depression, the default mode network can keep replaying negative thoughts, essentially wiring the brain to stay stuck in that fearful loop.
The amygdala—the part of the brain responsible for detecting threats—becomes hyperactive, constantly signaling “DANGER!” even when there’s no real threat. It’s like living in a constant state of alert.
But here’s the amazing part: Neuroplasticity means your brain can change. It’s moldable. You’re not stuck. When you start shifting your thoughts and focusing on gratitude, prayer, truth, and peace—you literally begin to rewire your brain.
Mindfulness, deep breathing, journaling, and speaking affirmations based on scripture can actually calm the amygdala and help bring your nervous system back into regulation. Pairing science with the truth of God’s Word is powerful.
You don’t have to be held hostage by your thoughts. You really don’t. But you do need a plan.
Here are some steps that have helped me—and so many others—break free from ruminating fear:
Before doing anything else, slow down. Take deep, slow breaths. It calms your nervous system and signals to your brain that you’re safe.
Tell Him exactly what’s going on in your head. Don’t hold back. He already knows. Start with something like: “Lord, I’m spinning. My thoughts won’t stop. I need Your peace.”
Sometimes just identifying the actual fear can disarm it. Ask yourself, “What am I really afraid of?” And then ask again. Go deeper.
Don’t keep the thoughts swirling inside. Grab a journal and write it down. Seeing it on paper brings clarity.
What lie is this fear rooted in? And what’s the truth that God says instead? Write a truth statement to replace the lie.
Example:
Pay attention to what triggers those spirals—too much news, social media, lack of sleep? Make changes. Protect your peace.
You don’t have to go it alone. Whether it’s a trusted friend, a group like The Purple Room, or professional help, healing happens in safe spaces.
If you’re in a season where your mind feels loud and your fears feel bigger than your faith—I want you to know something:
You are not weak. You are not broken. You are not alone.
This is not the end of your story.
You are loved by a God who isn’t intimidated by your thoughts. He’s not shocked by your fear. And He’s already made a way for peace to find you—even here.
Let’s remember this promise together:
“So be strong and courageous! Do not be afraid and do not panic before them. For the Lord your God will personally go ahead of you. He will neither fail you nor abandon you.” —Deuteronomy 31:6 (NLT)
Take that in. Let it quiet the noise a bit.
If this message felt like it was written for you, I want to personally invite you into something gentle, safe, and sacred.
You can get free access to a space created to help you grow emotionally healthy, where your mind can rest and your heart can heal—one step at a time.
Or if you’re craving connection with others who truly get what it feels like to spiral in fear but want to rise in faith, join The Purple Room. It’s where we come together—seen, heard, and valued. You don’t have to carry this alone.
💜 Come as you are. Let’s walk into freedom together.
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