Ruminate less. Be in the moment more.

The mind needs one of two things to avoid rumination:

1. Turn off the inner dialogue. Focusing on your breathing can help with that.
2. A distraction, such as work or entertainment that you enjoy.

These things can pull you away from your negative thoughts.

Journaling can also be useful. It’s like venting, but in a more constructive way—better than lashing out, or privately yelling and swearing.