When Your Mind Won’t Give You Peace: Understanding Worry and Rumination
If you’ve ever found yourself caught in that familiar spiral of replaying conversations, imagining all the ways things could go wrong, or lying awake as your thoughts race – you are certainly not alone.
Many people experience these patterns of thinking, and while they’re completely normal, they can sometimes feel overwhelming.
At Therapy Pro, we support people every day who describe feeling exhausted by their own minds. Our new group program offers worriers and ruminators the chance to learn how to overcome the cycle of repetitive unhelpful thinking.
How worry and rumination are linked
Firstly, let’s spend a bit of time talking about what worry and rumination are and how they’re linked.
Worry tends to pull us into the future. You might find yourself running through scenarios, preparing for things that may never happen, or feeling that familiar knot in your stomach about what’s coming next.
Rumination works differently. It draws us backward, replaying moments, questioning decisions we’ve already made, or getting stuck on conversations from days or weeks ago.
It’s like when your brain has a highlight reel, but it only shows the moments you wish you could do over.
Both are natural responses to being human in a complex world. The challenge comes when these thinking patterns start to interfere with the life you want to live.
Sometimes the usual strategies don’t help
Many clients our therapists support have tried pushing worrying thoughts away, analysing them extensively, or seeking constant reassurance from others.
These responses make complete sense. You want to solve or escape something that’s causing distress.
What we’ve learned through research and practice is that the relationship you have with your thoughts matters more than the thoughts themselves. This is where metacognitive therapy offers something different.
Shifting your perspective
Metacognitive therapy isn’t about eliminating worry or rumination.
Instead, it’s about changing how you respond to these thinking patterns when they show up.
It addresses mental health concerns by focusing on a person’s beliefs about their own thinking, known as metacognitive beliefs. It aims to reduce excessive worry, rumination, and other unhelpful thinking patterns by modifying these metacognitive beliefs.
This approach has strong research backing and, more importantly, it’s helped many people develop a healthier relationship with their own thinking.
Introducing our new online therapy group program
We’re excited to offer Conquering Worry and Rumination, a 7-week online group designed with your needs in mind.
The group is about:
- Learning practical skills
- Sharing with others in similar experiences
- Peer support and encouragement
- Connecting with experienced psychologists
Inclusions
- Weekly 2-hour sessions via Microsoft Teams (accessible from wherever you’re comfortable)
- Small groups of just 6 people, so everyone’s voice is heard
- Two experienced psychologists who bring both expertise and genuine warmth
- Between-session practices that fit into your life
- Tools you can use long after the program ends
This program might be right for you if…
You find yourself stuck in cycles of worry or rumination that feel bigger than you’d like them to be. Maybe you’re experiencing stress, anxiety, or that feeling of being constantly “on.” Perhaps you’ve tried other approaches but you’re looking for something practical and evidence-based.
You don’t need to have everything figured out. You don’t need to be in crisis. You just need to be curious about developing a different relationship with your thoughts.
Whether this is your first experience with group therapy or you’re looking to build on work you’ve already done, this program offers a supportive space to explore these patterns with others who understand.
What you can expect
By the end of the 7-week program, participants typically describe feeling:
- More equipped to notice and respond to worry and rumination patterns
- Greater sense of choice in how they engage with their thoughts
- Increased emotional flexibility and resilience
- Connected to others who share similar experiences
The practical details
When: Starting July 2025
How: Online via Microsoft Teams
Schedule: 2-hour sessions, every Thursday for 7 weeks.
Investment: $799 total, or $114 per session – with payment plans available
We know this represents a commitment of both time and resources. We’ve structured it this way because meaningful change takes practice, and having a consistent group creates the safety and trust needed for real growth.
Next steps
Living with persistent worry and rumination doesn’t have to be your normal. With the right support and tools, many people find they can develop a much more peaceful relationship with their own minds.
Our approach is collaborative. You’re the expert on your own experience, and we bring skills and perspective to support the changes you want to make.
Ready to reserve your place?
