Deleted post.

Tell yourself there is nothing to control, nothing to figure out. The rumination is an illusion of control it, it can ONLY increase your anxiety. Remember that whatever you are anxious about is not the problem, you trying to solve the problem is the problem. Getting stuck in the loop is the problem. Allow the thoughts to be there but don’t direct attention to them. It takes a lot of effort but try to strengthen your rational mind. Sit down and write it down, what are you actually afraid of, is it rational? If not let it go.

i was stuck in that loop allllll day yesterday, it was awful. what i found helpful was to try my best to catch myself when im ruminating and end the thought. id say something like, “i’ve already thought about this.” and then redirect my attention to something else. literally anything, even just things i saw outside. it took a while, but with enough time and sitting in the discomfort it got better and better. just don’t engage in the thoughts, do your best to avoid/cancel reassurance, and it’ll get easier <3

Sorry you’re going through this. I can relate with the rumination. From time to time I catch myself going down the OCD ruminating rabbit holes. When I do, I give myself some compassion and accept the uncertainty (maybe, maybe not) - knowing that we live with it everyday. At that moment I may practice some mindfulness meditation. Rather than to control the intrusive thoughts, I’m choosing instead not to engage with or judge them and watch them float on like clouds in the sky. After a moment or two, I’ll move forward with whatever I was doing. Not as a distraction but as a choice that I have other things to do. It takes practice and you too can do it. Know that you are not alone. Hope this helps!!!

When ever you want to ruminate about something use non engagement responses like maybe maybe not or agree with the thought like totally to the thought