If you want to stop ruminating practice mindfulness exercises. Mindfulness is any technique that requires you to intentionally focus on the present moment with a non-judgemental attitude. Your sorrows (things that have happened that make you upset) live in the past, and your fears (things that cause you anxiety) live in the future. If we focus on the past or the future, we run the risk of bumping into these unwanted thoughts and that is why serenity lives in the present. Try it out and I assure you, you will find it very relaxing.
One piece of advice: if you find yourself wandering away from the present moment and are having thoughts that are not called for by the mindfulness exercise you're partaking in, just drop them immediately and reorient yourself toward the task at hand. Every novice at performing these exercises will have difficulty staying focused on the present moment at first and they will inevitably come into contact with their unwanted thoughts as a result. Picture these intrusive thoughts as a train, and picture your mind as the passenger waiting at the train station; these intrusive thoughts stop at the train station and urge you to get on board, but you, knowing you don't like the destination that ride heads to, refuse to get on.
I hope that you found this compelling and are willing to give these exercises a try. I explained how mindfulness works and also gave you an important tip for performing mindfulness on your own. Here is an exercise below:
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by taking an observer perspective to your own thoughts generally speaking. but sometimes it just won't happen. you need to be ok with that. the worst you can do is trying to brute force it, cause that won't work. the less you "try hard" the more likely it will work. don't have the expectation of being able to stop it, then it will far more likely happen.
For this to work, the key is to believe it.
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