The first step to change a habit is to become more aware of it- to notice when it is happening and to try and spot its warning signs. This involves acting like a detective to spot what is happening just before you ruminate.
One way to do this by keeping a record of when you are ruminating. We recommend completing a diary similar to those described before. , but focused on your rumination. The key things to record are what was happening just before you started to ruminate (Where you were, what you were doing , what happened , how you felt) , the content of your ruminative thinking, and then what happened next- for example , how you felt after the rumination . This record could be on a form or could simply be noted down on paper , or into an electronic device.
Use whichever app[roach suits you better. It is a good idea to try to complete the form every day ; this will make it easier to remember the events accurately . You may find it helpful to do it at a fixed time, for example at the end of the day , so that you won’t forget to do it.
By doing this, you will start to pay more attention to how you are feeling and what you are doing. It will help you to notice how much you are ruminating so that you will become more aware of the habit , will be able to respond in a less automatic way. This will put you more in control.
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