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?

–

–

2. What small action can I take today?

–

–

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: