Break Free from Rumination: Day 2 of the Uncover You Challenge

Lexie Loman
Nov 11
3 min read

By Lexie Loman, Licensed Therapist & Founder of Lighthouse Mental Wellness

Listen to the podcast: Thinking Out Loud

Are you a high-achieving woman in your 30s kept awake at night by racing thoughts, questioning every decision, or stuck in overtime on your endless to-do list? That mental noise is rumination—and it's silently draining your energy, confidence, and joy. I'm Lexie Loman, licensed therapist with 13 years in mental health and 8 in private practice. In Episode 2 of Thinking Out Loud, we dive into Day 2 of the FREE 5-Day Uncover You Challenge to break free from rumination's grip using simple mindfulness tools.

Join the FREE Challenge Now

Comment "UNCOVER" on my latest Instagram (@lighthouseokc) or Facebook (Lighthouse Mental Wellness) post, and I'll DM you all 5 days instantly!

The Neuroscience: Why Rumination Feels Like a Brain Marathon

Rumination = High Beta Brainwave State Your brain burns 25% of your daily calories just to function. When you're ruminating, you're stuck in high beta brainwaves—a high-frequency state requiring massive energy.

Result?

Tiredness sleep & caffeine can't fix
Questioning every decision
Endless mental overtime
Confidence erosion

Mindfulness = Alpha Brainwave State Alert but relaxed. Energy-preserving. Present-moment awareness.

In Episode 2, I break down the science and share how to shift from energy-draining beta waves to calm, powerful alpha waves—in real time.

A Look Into My Life: My Back Porch Ritual

As a lifelong thinker (I'm more of a thinker than a talker), mental noise was my constant companion. Now? My back porch ritual is my anchor:

Pre-sunrise: Quiet coffee, watching darkness lift, animals stretching legs, nature observing
Afternoon: Enjoying a small piece of nature while I'm doing computer work
Sunset: Blueberry pomegranate soda water, golden hour peace

Back porch chilling with the animals post work...everyone needs a little outdoor time, even the indoor cats!

Science says: Sensory focus (taste, sound, sight) slashes cortisol, boosts dopamine. These 5-10 minute pauses pull me from rumination to presence—wife, mom, therapist, podcast host.

Your turn: What's your 5-minute pause? Car sip? Dog snuggle? Start small.

2 Powerful Analogies to Master Mindfulness

🏚️ The Ghost Emotion Analogy

Without mindfulness: Ghost (emotion) creeps up → Panic → Fight → Exhaustion → Repeat

With mindfulness: "I see you. I feel you." → Deep breath → Emotion flows through in 90 seconds

Key: Emotions aren't good/bad—they teach you boundaries. Judging them? Creates anger, shame, confusion.

🌊 The River of Thoughts Analogy

Without mindfulness: Latch onto every stick/leaf/trash → Float downstream → Waterfall crash (anxiety/depression)

With mindfulness: "Oh look, a leaf" → Return to present → Repeat

Persistent thought? "I'll address this at 6:30PM." Then follow through—journal, walk, talk. Build self-trust.

Your Day 2 Action Plan: Narrate Your Story (5 Minutes Total)

Tool: Real-Time Mindfulness Practice

3x Daily (Morning/Noon/Night):

Narrate Out Loud/In Head: "I'm brushing my teeth" "I'm pouring coffee" "I'm locking the door" "I'm typing this email"
Why It Works: Anchors you in present → Alpha brainwaves → Energy preserved
Record (2 Minutes):
- How did rumination show up?
- How does it connect to your Day 1 "one thing"?
- What felt different practicing presence?

Pro Tip: Perfect for "Did I close the garage?" moments. "Yes—I said it out loud!"

Monday Motivation Quote

"Rumination keeps you trapped in high beta brainwaves, burning energy like a marathon with no finish line. Mindfulness brings you to alpha—alert, relaxed, present." – Lexie Loman, Thinking Out Loud Episode 2

Affirmation: "I choose presence over the mental tornado."

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Ready to Reignite? Your Next Steps

High-achieving women: Ditch mental noise, people-pleasing, box-checking. Wake up with purpose.

FREE Discovery Call: 16-week Reignite Masterclass (50% off November Beta members) DM "BETA" on Instagram (@lighthouseokc)
Books: Gremlins & Goats, Versions of Me, Thrive Workbooks lighthouseokc.com/resources