"I keep thinking about things I did wrong years ago"

Returning to past mistakes is a near-universal feature of later life, and whether it is helpful or harmful depends less on the content than on its motion. There is a meaningful difference between life-review, which moves toward meaning and integration, and rumination, which circles without resolving. Regret itself is not pathological; it is one of the most common human emotions and often points to values that still matter. The distinction worth drawing is whether the thinking is going somewhere or merely going around. When it loops without movement and erodes mood or sleep, it is worth raising with a GP.

Written and reviewed by Matthew Hallam, Registered Psychologist (AHPRA PSY0002471369). 5 min read. Published 7 June 2026. Last reviewed 7 June 2026. Next review 7 June 2027.

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Regret is information, not a verdict

Roese and Summerville (2005) found that people's most enduring regrets cluster around domains where they perceived the greatest opportunity for change, such as education and relationships. In other words, regret tends to mark the places where a person believed something better was possible. Read this way, regret is data about what mattered, not proof of a wasted life. The presence of regret in later life is therefore expected, and on its own it is not a sign of disorder.

Life-review: thinking that moves

Reflecting on the past with an eye to making sense of it is a recognised developmental task of later life, sometimes described as life-review. Its hallmark is movement: the person revisits events, re-evaluates them, extracts meaning, and gradually integrates even painful episodes into a coherent story of a life lived by a fallible human being. A study that summarised research on life-review and reminiscence approaches found these structured processes were associated with reduced depressive symptoms in older adults (Lin et al., 2024). The mechanism is integration: the past is processed rather than merely replayed.

Rumination: thinking that circles

Rumination is the opposite motion. Nolen-Hoeksema (2000) defined it as repetitively focusing on distress and its causes and consequences without moving toward problem-solving, and found it predicted the onset and persistence of depressive and anxiety symptoms. Ruminative thinking about past wrongs has a recognisable signature: the same scene replays with the same ending, the self-judgement intensifies rather than softens, and nothing is resolved. Where life-review asks "what did this mean and who did it make me", rumination asks "why am I like this" and supplies only punishment in reply.

The practical test is direction, not topic. Does the remembering arrive somewhere, even slowly, or does it deposit you back at the start each time, feeling worse? Productive review tends to loosen its grip over time; rumination tends to tighten it. When the looping is persistent, when it disturbs sleep, when it drives harsh self-judgement, or when it travels with low mood or loss of interest, it warrants a conversation with a GP, who can assess whether depression or anxiety is part of the picture and discuss options including referral to a psychologist. A single diagnostic question can be put to your own thinking: is this going somewhere, or is it going around? That distinction does more than label the experience. It tells you whether the task is to keep gently working the material toward meaning, or to interrupt a loop that has stopped serving you. The companion page on life-review work develops the constructive side of this in more detail.

This content is general information only. It is not a substitute for individual psychological or medical advice. Reading this does not establish a therapeutic relationship with Equal Psychology or any of their clinicians.