Ruminating is getting on the "hamster wheel of thought" of going over and over and over the same thoughts as to obtain perceived control or change.
However we cannot change the event that happened or is going to happen.
Often we ruminate about negative events. When we do so, the brain lights up other connections to other negative events. Ruminating often triggers memories of similar situations in the past.
We then have an unproductive focus on the gap between what is real and the ideal self.
We think when we ruminate we reduce stress or distress. Yet do we?
Stop ruminating by realizing what you are doing.
Change your physical positions. Become more external than internal.
Engage in conversation, do something positive, be mindful internally by staying in the moment -and use your five senses to do so. Listen to the sound around you, the temperature, the sights you are seeing, what you may smell or taste. Choose to break the negative cycle of ruminating.