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Have you been trying to distract yourself and your head keeps going back to the same thing?
I discovered that the problem isn't just switching activities, but accepting that the thought is there without fighting it. A while back I was obsessed with a conversation I'd handled badly, and the more I tried not to think about it, the worse it got. One day I just sat down, acknowledged "okay, I'm ruminating about this" and moved on without making a big deal out of it. By not giving it so much importance or resistance, the thought lost its power. Obviously physical activity helps (walking in nature works great), but without that initial acceptance it was still just a loop.
What works best is interrupting the rumination in the moment: when you catch yourself thinking about the same thing, physically switch activities, go for a walk or do something with your hands! If you wait for it to go away on its own, your mind just keeps spinning on it.
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