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Here’s some practical, real-world strategies to break free from rumination and actually feel a shift: ⏰ Set a “worry window” — give yourself 10–15 minutes a day to let the thoughts run, then gently redirect when they show up outside that window. ✍️ Externalize the loop — write the repetitive thought on paper, then close the notebook; seeing it outside your mind often makes it lose power. 👣 Ground in the present — use the 5-4-3-2-1 method (five things you see, four you touch, three you hear, two
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