To move out of rumination, recognize that you are stuck in a loop. Ask yourself "Is this a good time to be thinking about this?" Sometimes our minds seem to grab onto a topic and run with it at the most inopportune times, often in the middle of the night. Make a committed appointment with yourself for a better time to sit with this concern. At the designated time, sit down with a notepad and and make a list of options, develop an action plan, or maybe even come to the decision to just let it go.
Another question to ask yourself is whether you are avoiding something. Does thinking about this thing give you the illusion of doing something useful that allows you to avoid doing something you would rather not do? Rumination, like worry, can be a technique of procrastination, so it is helpful to get honest with yourself.
Make a decision about how much time you are willing to give to this issue. Set a limit and set a timer. When the alarm goes off, go do something else that does not allow you to indulge in rumination. Talk to a friend or choose an activity that requires your full attention. The Alexander Technique calls this 'inhibition and redirection', consciously choosing to do something different to break a pattern and it is a powerful tool for change.
Practice meditation techniques to learn to quiet your mind. Focus on your breathing, channel your thoughts where you want them. When your mind wanders, gently bring it back to the chosen thought. Do this as many times as it takes to bring your mind to a peaceful place.
Try a tapping protocol. The Emotional Freedom Technique (EFT) is one that involves bring the body and mind together and can be easily learned and added to your tool box. The set up might start “Even tho I can’t stop thinking about this…..”
Talk with a trusted person to explore underlying issues. Powerlessness, fear, anger, internal conflict, habits, self doubt, ego, identity, control issues, self esteem are frequent foundations for looping thoughts. Better understanding the process may help you find opportunities to break the pattern.