A Self-Awareness Worksheet

Part 1: Identifying Your Rumination Patterns

Current Thoughts

• What thoughts keep repeating in your mind today?

• How long have you been thinking about these issues?

• Rate the intensity of these thoughts (1-10):

Common Triggers

Check the situations that often lead to rumination for you:

□ Conflict with others

□ Work/school stress

□ Past mistakes or regrets

□ Future worries

□ Social interactions

□ Personal expectations

□ Other:

Part 2: Impact Assessment

How Rumination Affects Me

Physical effects I notice:

□ Tension in body

□ Changes in sleep

□ Changes in appetite

□ Fatigue

□ Other:

Emotional effects I notice:

□ Increased anxiety

□ Mood changes

□ Irritability

□ Feeling stuck

□ Other:

Part 3: Breaking the Cycle

Awareness Practice

When you notice yourself ruminating, record:

1. The triggering situation:

2. The repetitive thought:

3. What I was doing when it started:

4. Time of day:

Strategies to Interrupt Rumination

Choose strategies that resonate with you and practice them regularly:

1. The 5-4-3-2-1 Grounding Technique

When caught in a thought loop, notice:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2. Thought Diffusion Exercises

• Imagine your thoughts floating by like leaves on a stream

• Write the thought on a piece of paper and physically put it aside

• Say the thought in a silly voice or song

• Add "I'm having the thought that..." before the rumination

3. Pattern Interruption

• Stand up and stretch

• Change your physical location

• Drink a glass of water mindfully

• Do 10 jumping jacks

• Call a friend

• Listen to an upbeat song

4. Analytical Problem-Solving

1. Define the specific problem triggering rumination

2. List 3 possible solutions

3. Choose one action to take now

4. Set a specific time to work on it

5. When the thought returns, remind yourself "I have a plan"

5. Reframe and Challenge

Ask yourself:

• Will this matter in 5 years?

• What would I tell a friend in this situation?

• What evidence supports/doesn't support this thought?

• Is there another way to look at this?

• What can I learn from this?

6. Mindfulness Practices

• Focus on your breath for 5 deep cycles

• Do a brief body scan

• Notice 5 neutral things in your environment

• Practice mindful walking for 2 minutes

Part 4: Constructive Action Plan

From Thinking to Doing

For each concern you're ruminating about, identify:

1. What aspects are within my control?

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2. What small action can I take today?

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Healthy Redirection Strategies

Circle the strategies you'll try:

• Physical activity

• Mindfulness exercise

• Creative activity

• Social connection

• Problem-solving

• Setting time limits for worry

• Other:

Part 5: Daily Check-in

Date:

Morning reflection:

- My mind feels:

- My body feels:

- My goal today is:

Evening reflection:

- Today I noticed:

- What helped:

- What I'll try tomorrow:

Part 6: Strategy Testing Log

Keep track of which strategies work best for you: