Question

I've been doing well the past month in cutting down on compulsions and have been feeling better however, last night I had a set back that carried on into today. I had gotten very poor sleep (4ish hours) and then something triggered my memory. I think with the sudden anxiety spike and lack of sleep I didn't have the strength to ignore my compulsions. Last night and today I've realised I've gone back into rumination and mentally reviewing the event excessively again and comparing my situation to other people's, but most of the times that I start going down these rabbit holes I don't even realise I'm doing it? Also been fixating a bit on the fear that I've ruined my progress and that I will fall back into the deep end of it all again, that I have done so much work getting myself out of, although trying my best to not be too discouraged. Does anyone have any advice on how to deal with rumination more specifically?

How to stop it It's fueled my ocd to the extent that I am confused whether the thought came just because of ocd or it's me who is thinking it Purposefully I'm suffering from pure ocd magical thinking ocd Pls reply

You’re all ruminating!!! My therapist put it best when I told him, “rumination is my biggest compulsion.” He replied, “rumination is the overarching compulsion, every other one falls under it.” The real muscle you’re trying to train when it comes to uncertainty is the ability to stop ruminating. Rumination isn’t the same as regular thinking, it’s thinking with your will behind it. Your mind will naturally wander and generate thoughts, like clouds drifting across the sky, but ruminating is like grabbing a cloud and trying to squeeze rain out of it. That’s not natural thinking anymore, that’s you forcing the process. And here’s the part people struggle to believe: ruminating is a choice. You can choose not to chase every thought. The key is refusing to treat a thought as gospel truth. Instead, leave it where it is, neutral, just another car passing on the freeway. If you stop running into traffic and just let them drive by, the road gets clearer. The more you practice this, the stronger your “uncertainty muscle” becomes. At first it feels painful, like going to the gym after years of inactivity. But over time, the soreness turns into strength, and what used to weigh you down becomes easier to carry, or not carry at all.