How do you know the difference between resisting ruminating compulsions and avoiding?

I’ve had that same issue, and I’m still struggling but I think I can help. Resisting rumination means accepting it. Understanding it’s a thought and letting it go by if you can. Avoiding is letting your brain practice the compulsions, whether it’s physical or mental compulsions

you should not be resisting rumination, but you obviously shouldn’t be doing jt either. you might not get it now but eventually you will i promise. because the act of resistance is doing something. you should not be doing anything.

i read this from micheal greenberg and didn’t get it at first but slowly understood... not ruminating shouldn’t feel like you’re doing something. it should take zero effort and you shouldn’t feel like you’re actively trying to resist or do something you should feel like you’re doing nothing. the act of not doing is effortless. effortless does not always mean easy tho, so while it shouldn’t take effort it definitely won’t be easy. remember: rumination isn’t something that happens to us, rumination is something we actively choose to do. intrusive thoughts are things that just happen to us and not a choice but rumination %100 is.

Choosing to not ruminate is accepting the uncertainty and the presence of the thoughts. Avoiding is trying to get rid of the thoughts, or another concern you might get is that your afraid that you’re “avoiding solving the issue because it’s not ocd and your in denial” don’t fall for this if it happens to you because it’s another trick ocd uses to get you to ruminate and solve the imaginary problem.

Thank you all!