What is
stuck thinking?
FOUNDATIONS ● 5 MINS
Learn how negative thoughts can lead to anxiety and create a cycle of stuck thinking that worsens emotional health. Evidence-based techniques, particularly from cognitive behavioral therapy, can help break this cycle through personalized support and regular practice. Consistent effort in practicing these methods can lead to a healthier mindset and improved well-being.
TLDR:
OVERVIEW
Edited by Natalie Williams, June 3, 2025
Written by Dr Imogen Bell March 26, 2022
WRITTEN BY
Dr Imogen Bell
Clin. Psych + Researcher
Imogen is a psychologist and researcher at Orygen, Centre for Youth Mental Health at University of Melbourne.
Her research focuses on the development and evaluation of novel digital technologies.
We’ve all been there. Late at night, staring at the ceiling with our minds racing. Our thoughts feel overwhelming, and before we know it, we’re stuck replaying things on a loop.
This is called stuck thinking. It's when we get hooked on negative thoughts. Negative thoughts are words or images that come to mind that usually make us feel down or anxious.
Most negative thoughts reflect on things we don’t like about ourselves or our lives. These sorts of thoughts can usually make us feel sad and depressed. Thoughts like:
Nobody likes me
I’ll never be happy
Sometimes our negative thoughts can be about things we’re worried will happen in the future. These sorts of thoughts usually make us feel anxious and stressed.
I’m going to fail
My friends are going to leave me
Everyone has negative thoughts like this – that’s part of being human. Research shows that when we dwell on negative thoughts, we can get stuck in a loop. This can harm our mental health.
What the science says
Stuck thinking is like the engine room of depression and anxiety. The research shows that negative thoughts drive us to feel negative emotions, so the more time we spend thinking about them, the worse we can feel.
Our brains then develop habits of getting stuck over and over. While ruminating on these thoughts might seem like it’s helping to solve a problem, we often don’t get anywhere. Focusing so much time and attention on our negative thoughts can actually make us feel worse.
So, how do I get unstuck?
Developed by researchers and psychologists from Orygen Digital, Mello is designed to help you overcome negative thinking loops and break free from stuck thinking.
Made in collaboration with young people, clinical psychologists and mental health researchers, Mello has been designed with evidence-based tools and techniques to help you get out of these stuck thinking loops.
The Mello app has two core features:
therapy activities that are specifically tailored for you in the moment you’re stuck and designed to be practised regularly
check-ins to help you build awareness of stuck thinking and help tailor what therapy activity will work in the moment.
It’s based on cognitive behavioural therapy, which is an evidence-based treatment approach to help with emotional difficulties.
Each therapy activity involves a technique that has been scientifically proven to work for stuck thinking and has been backed by young people and clinical psychologists.
It’s backed by science, made by people, and designed for you.
Tailored therapy for young people
Mello goes beyond regular mental health apps by providing tailored suggestions for techniques that will work for you in the moment you’re feeling stuck.
That’s because we know that one size doesn’t fit all, and not every technique will work for every moment.
Mello helps you learn what works for you and supports you in practising the skills you need to overcome stuck thinking, anytime, anywhere.
Think of Mello as fitness training
Each time you practice a therapy activity and check-in about your stuck thinking, you’re getting stronger and better at being able to escape negative thinking loops.
Learning a new skill doesn’t happen overnight, so don’t worry if the activities don’t click immediately. We know not everyone learns the same way, that’s why Mello is all about finding what works for you.
It’s going to take some time and energy to overcome the stuck thinking habit. Mello works best if you:
Complete check-ins regularly, even if you’re feeling okay. This helps you to spot patterns in your stuck thinking which can help you figure out ways to break the cycle.
Complete as many therapy activities as you can but aim for at least one a day. Practice these whenever you want, but some are designed to help even when you aren’t stuck in your thoughts.
You’ll learn that there are things that can help with stuck thinking even when you’re feeling fine. This is an important part of Mello, so make sure to check in and complete the activities designed for these moments to really get the most out of it.
Value your future self
Each time you open Mello and work on your stuck thinking, you’re investing in a happier, healthier future self. You deserve that.
Making the time and effort to change your negative thinking habits takes energy, but it’s worth it. So, keep up the practice every day and you’ll hopefully find yourself thinking and feeling better soon.
Complete a check-in next time you get a notification or even start now by exploring the therapy activities and saving your favourites.
Mello is free to download on the app store now.
OVERVIEW
Last updated Oct 7, 2024
Written March 26, 2022
WRITTEN BY
Dr Imogen Bell
Clin. Psych + Researcher
Imogen is a psychologist and researcher at Orygen, Centre for Youth Mental Health at University of Melbourne. Her research focuses on the development and evaluation of novel digital technologies.
