Your thinking is making you feel down, guilty, shameful, angry or anxious

Your thinking giving you some immediate (but likely not long-term) relief

You feel strongly compelled to keep ruminating

You're asking yourself unanswerable questions

Your thinking “’round & around” without specific actions

This a familiar thought pattern for you

There are “culprit” triggers that spurred your rumination (e.g. stress, time of day, boredom etc.)

There's a threat or catastrophe you’re seeking to avoid

There are painful emotions you may be trying to avoid

Your thinking is leading you to avoid getting active in some way