Hey guys I am just wondering how do you guys just stop rumination I really need help someone please

First, you need to clarify which thought is the obsession (hint: it causes distress), and which thoughts are the compulsions (attempts to relieve distress). Once you've done that you can start practicing acceptance and agreeing with the obsession. This will have a lot of "yes, maybe" and "it's possible" or "I won't ever know for sure". Agreeing with the obsession short circuits it. You ARE going to feel anxious. That's ok. It's a sign your brain is changing. Them go back to doing whatever valued based activity you were doing before the obsession occurred

The truth with rumination is, that even if you ruminate and ‘solve’ it, the OCD is still there behind so you’ll only ruminate about the next thing that comes along. I know it’s difficult but sometimes I feel it helps to tell yourself that you will have solved it in the next few days/week or longer sometimes anyway. So just taking the risk, almost telling yourself not to ruminate because for now you are going to take the risk that it is ocd and you need to recover at some point. Hope this helped!

I am wondering too, if you find out let me know

Also it can help to do this thing called worry time/ or for us we could call it rumination time. It is a compulsion but being able to set yourself a time when to worry sometimes gives you that little more control over it. Then when you do set yourself those 5 mins of ‘worry time’, you may even realise you don’t need to worry too much. Then when the 5 mins are up say it’s time to do something else now.