“Replace Behaviors That Make Your Rumination and Worry Worse

There’s not much point in using strategies to decrease rumination and worry if you’re concurrently adding fuel to those fires. Self-criticism is one kind of fuel. Other types of fuel include things like excessive reassurance seeking, spending hours looking up health information online, or compulsively looking at your ex’s Facebook page.
Look out for behaviors that seem to provide a temporary reprieve from anxiety but, in fact, make you feel like you need to go back and repeat them. Look into seeing a cognitive behavioral therapist if you can’t stop those behaviors on your own.”