Any tips on how I can stop myself from ruminating?

I have really started to take control of my compulsions and im starting to string together better days! Still not great days or even good, but they are better!!! I have controlled my outward compulsions (googling, research, reassurance, checking) the past couple of days and felt the positive impact of that. But unfortunately, I am realizing that the rumination is still constant. My sexuality and relationship are the only two things constantly on my brain, and if they aren’t I freak out and wonder why im not thinking about them! Anyone have any advice on how to deal with the rumination. Sometimes I don’t even notice im doing it, but it’s taking up 90% of my day. Once I start to tackle this I think I may make some real big progress! Hope everyone is fighting today! ❤️

My biggest is ruminating, i talk and talk and over share with myself and others Like what are some exposures?

I ruminated too much this morning and got distressing mental images (and confirmation) which sent me spiraling again. How do I stop thinking about this and how do I get back to myself? I feel destroyed.