Class

Theme: Rumination

Understanding Your Rumination Tendencies

In this class, we will:

  • Discuss what ‘rumination’ is and how it relates to experiences of narcissistic abuse.
  • Identify our personal rumination tendencies and triggers.
  • Document these tendencies and triggers for future reference.

Materials needed: Any form of note-taking tool you prefer, like a notebook, loose paper, or a computer.

Step 1: Define Rumination

First, write down a definition of rumination in your own words. It could be something like “Rumination is the process of continuously thinking about the same thoughts, which tend to be sad or dark, often related to past events or perceived failures or injustices.”

Why should you do this?

This step is important because it helps clarify what rumination is and sets a clear foundation for the rest of the exercise. Understanding that rumination involves dwelling on past events, negative thoughts, or harmful experiences can help you identify when you’re doing it. This is crucial in the context of narcissistic abuse, as survivors often find themselves ruminating on the harmful behaviors and incidents related to the abuse.

Step 2: Understand the Connection Between Rumination and Narcissistic Abuse

Reflect on your experiences with narcissistic abuse and how they may have led to rumination. Write down specific instances where you found yourself constantly thinking about the narcissistic individual’s actions or words.

Why should you do this?

Survivors of narcissistic abuse often ruminate on their experiences as they try to make sense of the abusive behavior they encountered. Identifying how your experiences have led to rumination helps you understand the relationship between your experiences of narcissistic abuse and your tendency to ruminate.

Step 3: Identify Your Rumination Tendencies

Consider the times when you have found yourself ruminating. What were the thoughts or memories you kept coming back to? How did you feel physically and emotionally? How did these ruminations impact your behavior or mood? Document your answers.

Why should you do this?

Identifying your tendencies can help you understand your own patterns of rumination. Recognizing the thoughts, memories, physical sensations, emotions, and behavioral effects associated with your rumination can provide valuable insights into the nature of your rumination and its impact on your well-being.

Step 4: Identify Your Rumination Triggers

Think about the situations, experiences, or even people that tend to trigger your ruminative thoughts. Do certain situations, discussions, or environments make you more prone to start ruminating? Write these triggers down.

Why should you do this?

Identifying your triggers is a critical step in managing your rumination. By understanding what triggers your rumination, you can begin to develop strategies to avoid these triggers or respond to them in healthier ways, thus mitigating the impact of rumination on your well-being.

Step 5: Document Your Tendencies and Triggers

Finally, create a section in your document titled “My Rumination Tendencies and Triggers.” Here, summarize the tendencies and triggers you’ve identified. Be as specific as possible and include any patterns you’ve noticed.

Why should you do this?

Documenting your tendencies and triggers in one place serves as a reference point for future self-awareness and self-care efforts. It allows you to easily review what you’ve learned about your personal rumination patterns, facilitating continued growth and healing. This knowledge is empowering and can help you take proactive steps to manage your rumination tendencies and ultimately aid in your healing journey from narcissistic abuse.

Identifying Cognitive Distortions

In this class, we will:

  • Explore common cognitive distortions often associated with rumination.
  • Discover which distortions we most often fall prey to.
  • Add this valuable information to our notes from Day 1.

Materials needed: Your notes from Day 1 and your preferred note-taking tool.

Step 1: Explore Common Cognitive Distortions

Write down a list of common cognitive distortions. These include but are not limited to: All-or-nothing thinking, overgeneralization, mental filter, disqualifying the positive, jumping to conclusions, magnification or minimization, emotional reasoning, ‘should’ statements, labeling, and personalization and blame.

Why should you do this?

Understanding cognitive distortions is crucial because these distorted thought patterns often underlie rumination. By familiarizing yourself with these, you’re better equipped to identify them when they occur.

Step 2: Identify Your Cognitive Distortions

Review the instances of rumination that you’ve previously documented, and see if you can identify any cognitive distortions within them. Write these down, making sure to note the specific rumination they are connected to.

Why should you do this?

This step allows you to understand your own thought patterns better and see where distortions might be fueling your ruminations. This can be a powerful realization that helps you start to break the cycle of rumination.

Step 3: Identify Your Most Common Cognitive Distortions

From your notes, identify which cognitive distortions you seem to fall prey to most frequently. Consider whether there’s a pattern – do certain distortions appear more often in specific situations or in response to particular triggers?

Why should you do this?

Knowing which cognitive distortions you are most susceptible to can help you anticipate and challenge these distortions when they arise. This understanding is a crucial part of your toolset for managing rumination.

Step 4: Add This Information to Your Notes From Day 1

Finally, create a section in your notes titled “My Common Cognitive Distortions.” Here, summarize the cognitive distortions you’ve identified as most prevalent in your ruminative thought patterns, the specific ruminations they are connected to, and any patterns you’ve noticed.

Why should you do this?

Documenting this information adds another layer of understanding to your existing notes about rumination. It can be incredibly empowering to see the patterns in your thoughts and understand how they are connected. This deeper insight into your rumination tendencies and their underlying cognitive distortions will be instrumental in your healing journey from narcissistic abuse.

Assessing Current Coping Strategies

During this class, we will:

  • Examine our current strategies for managing rumination.
  • Evaluate the effectiveness of these strategies.
  • Record these strategies in our ongoing notes.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Identify Your Current Strategies

First, list down the strategies you are currently using to manage rumination. These might include things like distraction techniques, grounding exercises, meditation, physical exercise, journaling, or any other activities you use to cope with rumination. You might also notice yourself using ineffective, or harmful coping strategies like substance abuse (using alcohol or drugs to numb the pain or escape from ruminative thoughts), avoidance (ignoring or avoiding the issue at hand to provide temporary relief), overeating or under-eating (using food as a form of comfort or control), overworking (Immersing oneself in work as a distraction), self-criticism or self-blame, or engaging in harmful behaviors (like self-harm, reckless driving, or any risky behavior that provides temporary distraction or relief). 

Why should you do this?

This step helps you explicitly recognize what methods you are already using to handle ruminative thoughts. By doing so, you bring these strategies into focus, which can facilitate a more in-depth examination and evaluation of their effectiveness in the subsequent steps.

Step 2: Examine the Application of Your Strategies

For each strategy, reflect on when and how you typically apply it. Consider the triggers or scenarios that prompt you to use each strategy and what the process looks like in practice.

Why should you do this?

This step helps you explore the context in which you apply your current strategies. Understanding when and how you use each strategy can provide insight into its effectiveness and suggest possible improvements in application.

Step 3: Evaluate the Effectiveness of Your Strategies

Reflect on the effect each strategy has on your rumination. Does it help you manage your ruminative thoughts? If so, how? If not, why not? This can be done by recalling instances of when you used the strategy and assessing how it influenced your thoughts, feelings, and behaviors at that moment.

Why should you do this?

Evaluating the effectiveness of your strategies is crucial. It allows you to determine which strategies are helpful and which may not be serving you well. This understanding can guide your future decisions on which strategies to continue using, adapt, or possibly discard.

Step 4: Record Your Current Strategies and Their Effectiveness

Finally, create a new section in your notes titled “My Current Strategies for Managing Rumination.” Here, write down each strategy, when and how you apply it, and your evaluation of its effectiveness. 

Why should you do this?

Recording this information consolidates your observations and insights from this exercise. This can serve as a valuable reference point for you, enabling you to keep track of your strategies, their effectiveness, and any changes or adaptations you might make in the future. It also helps to document your journey and the steps you are taking to manage rumination and heal from narcissistic abuse.

Remember, the goal here is not to judge yourself for the strategies you’re currently using, but rather to bring awareness to them and assess their effectiveness. This can empower you to make any necessary adjustments and continue your healing journey.

Developing Healthy Distraction Techniques

Our tasks for this class include:

  • Learning new distraction techniques such as mindful engagement, positive affirmation, and grounding exercises.
  • Discussing and practicing these techniques.
  • Updating our notes with potential distraction techniques we find helpful.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Research the Techniques

Start by researching different distraction techniques you’re interested in: mindful engagement, positive affirmation, and grounding exercises. Write a brief description of each technique and a few examples of how to do them.

Why should you do this?

Understanding what each technique involves and how it’s performed is the first step in learning how to use it as a distraction method. This research will give you a foundation to practice these techniques effectively.

Step 2: Practice Each Technique

Spend some time practicing each technique. You might spend one day on mindful engagement, another day on positive affirmations, and a third day on grounding exercises. Pay close attention to how each practice makes you feel during and after the exercise.

Why should you do this?

Practicing each technique allows you to experience firsthand how they work. This gives you a chance to understand the process, identify any difficulties you encounter, and discover which techniques you find most helpful and comforting.

Step 3: Document Your Experiences

After each practice session, write down your experiences. Note what you did, how you felt during the practice, any challenges you faced, and how you felt afterward. Did the technique help to distract you from rumination?

Why should you do this?

Documenting your experiences allows you to reflect on the effectiveness of each technique. By tracking your emotions and thoughts during and after the practice, you can identify which techniques work best for you.

Step 4: Reflect on the Effectiveness of Each Technique

After you’ve practiced all three techniques, reflect on which ones you found most effective and enjoyable. Are there any you found particularly helpful in managing your ruminative thoughts? Why do you think they worked so well?

Why should you do this?

Reflecting on the effectiveness of each technique helps you identify which ones you might want to incorporate into your regular self-care routine. This step is essential in tailoring your self-care and healing practices to your needs and preferences.

Step 5: Update Your Notes With Your New Distraction Techniques

Finally, create a new section in your notes titled “My New Distraction Techniques.” Write down each technique, a brief description of it, how to do it, and your experiences and reflections from practicing it.

Why should you do this?

Documenting your new distraction techniques alongside your thoughts, feelings, and experiences with them allows you to keep track of what you’ve learned. This information will be a valuable reference as you continue to manage rumination and heal from narcissistic abuse.

This exercise is designed to add new tools to your toolbox for managing rumination. As you practice these techniques, remember that it’s okay if not all of them resonate with you. The goal is to find techniques that help you, and it’s entirely individual. What works best for you might not work as well for someone else, and that’s okay. The most important thing is that you’re taking steps toward healing and taking care of yourself.

Creating Your Personal Anti-Rumination Plan

During this class, we’re going to:

  • Build our personal anti-rumination plan.
  • Reflect on the week and discuss our plans.
  • Celebrate our progress and the knowledge we’ve gained.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Create Your Anti-Rumination Plan

Based on the information you’ve gathered over the past days, create a plan to tackle your rumination. This plan could include identifying triggers, the distraction techniques you found most useful, and how to apply them. You might also list signs that you’re slipping into rumination and cognitive distortions to watch out for.

Why should you do this?

Creating an anti-rumination plan gives you a clear strategy to follow when you notice yourself starting to ruminate. By having this plan prepared, you can react swiftly and effectively, making it less likely that you’ll get caught in a ruminative cycle. This also aligns with your journey to heal from narcissistic abuse by equipping you with tools to manage and control your thought patterns.

Step 2: Reflect on the Past Week

Reflect on what you’ve learned this past week, your experiences with each exercise, and how your understanding of your rumination tendencies has evolved. Write down any insights, challenges, and accomplishments. Also, consider what plans you have for the coming week based on this reflection.

Why should you do this?

Reflection allows you to take a step back and assess your progress, understand your challenges, and plan for the future. By evaluating your past week, you gain a comprehensive understanding of your journey so far and how you can make improvements moving forward. This can also facilitate your healing process from narcissistic abuse, as it gives you a clearer perspective of your progress and the steps you need to take.

Step 3: Celebrate Your Progress

Acknowledge the progress you’ve made, the understanding you’ve gained, and the work you’ve put into this process. This could be a small personal celebration, like taking some time for a favorite activity, or simply a moment of recognition and self-acknowledgement.

Why should you do this?

Celebrating progress is crucial for maintaining motivation and morale during your healing journey. Recognizing your efforts and progress can boost your self-esteem and remind you of the strength and resilience you’ve displayed. This celebration also serves as an affirmation that you’re capable of overcoming challenges and making strides in your recovery from narcissistic abuse.

Step 4: Document Your Reflections and Celebration

Finally, create a new section in your notes titled “My Personal Anti-Rumination Plan, Reflections, and Celebrations.” Here, write down your anti-rumination plan, your reflections on the past week, your plans for the upcoming week, and the progress you’ve celebrated.

Why should you do this?

By documenting these elements, you’re creating a personal record of your journey. This record can serve as a reminder of your growth, provide encouragement during challenging times, and assist in maintaining focus on your goals. Furthermore, this information can be used to modify your anti-rumination plan as required, helping you to continuously adapt and grow during your healing process from narcissistic abuse.

Understanding Your Rumination Tendencies

In this class, we will:

  • Discuss what ‘rumination’ is and how it relates to experiences of narcissistic abuse.
  • Identify our personal rumination tendencies and triggers.
  • Document these tendencies and triggers for future reference.

Materials needed: Any form of note-taking tool you prefer, like a notebook, loose paper, or a computer.

Step 1: Define Rumination

First, write down a definition of rumination in your own words. It could be something like “Rumination is the process of continuously thinking about the same thoughts, which tend to be sad or dark, often related to past events or perceived failures or injustices.”

Why should you do this?

This step is important because it helps clarify what rumination is and sets a clear foundation for the rest of the exercise. Understanding that rumination involves dwelling on past events, negative thoughts, or harmful experiences can help you identify when you’re doing it. This is crucial in the context of narcissistic abuse, as survivors often find themselves ruminating on the harmful behaviors and incidents related to the abuse.

Step 2: Understand the Connection Between Rumination and Narcissistic Abuse

Reflect on your experiences with narcissistic abuse and how they may have led to rumination. Write down specific instances where you found yourself constantly thinking about the narcissistic individual’s actions or words.

Why should you do this?

Survivors of narcissistic abuse often ruminate on their experiences as they try to make sense of the abusive behavior they encountered. Identifying how your experiences have led to rumination helps you understand the relationship between your experiences of narcissistic abuse and your tendency to ruminate.

Step 3: Identify Your Rumination Tendencies

Consider the times when you have found yourself ruminating. What were the thoughts or memories you kept coming back to? How did you feel physically and emotionally? How did these ruminations impact your behavior or mood? Document your answers.

Why should you do this?

Identifying your tendencies can help you understand your own patterns of rumination. Recognizing the thoughts, memories, physical sensations, emotions, and behavioral effects associated with your rumination can provide valuable insights into the nature of your rumination and its impact on your well-being.

Step 4: Identify Your Rumination Triggers

Think about the situations, experiences, or even people that tend to trigger your ruminative thoughts. Do certain situations, discussions, or environments make you more prone to start ruminating? Write these triggers down.

Why should you do this?

Identifying your triggers is a critical step in managing your rumination. By understanding what triggers your rumination, you can begin to develop strategies to avoid these triggers or respond to them in healthier ways, thus mitigating the impact of rumination on your well-being.

Step 5: Document Your Tendencies and Triggers

Finally, create a section in your document titled “My Rumination Tendencies and Triggers.” Here, summarize the tendencies and triggers you’ve identified. Be as specific as possible and include any patterns you’ve noticed.

Why should you do this?

Documenting your tendencies and triggers in one place serves as a reference point for future self-awareness and self-care efforts. It allows you to easily review what you’ve learned about your personal rumination patterns, facilitating continued growth and healing. This knowledge is empowering and can help you take proactive steps to manage your rumination tendencies and ultimately aid in your healing journey from narcissistic abuse.

Identifying Cognitive Distortions

In this class, we will:

  • Explore common cognitive distortions often associated with rumination.
  • Discover which distortions we most often fall prey to.
  • Add this valuable information to our notes from Day 1.

Materials needed: Your notes from Day 1 and your preferred note-taking tool.

Step 1: Explore Common Cognitive Distortions

Write down a list of common cognitive distortions. These include but are not limited to: All-or-nothing thinking, overgeneralization, mental filter, disqualifying the positive, jumping to conclusions, magnification or minimization, emotional reasoning, ‘should’ statements, labeling, and personalization and blame.

Why should you do this?

Understanding cognitive distortions is crucial because these distorted thought patterns often underlie rumination. By familiarizing yourself with these, you’re better equipped to identify them when they occur.

Step 2: Identify Your Cognitive Distortions

Review the instances of rumination that you’ve previously documented, and see if you can identify any cognitive distortions within them. Write these down, making sure to note the specific rumination they are connected to.

Why should you do this?

This step allows you to understand your own thought patterns better and see where distortions might be fueling your ruminations. This can be a powerful realization that helps you start to break the cycle of rumination.

Step 3: Identify Your Most Common Cognitive Distortions

From your notes, identify which cognitive distortions you seem to fall prey to most frequently. Consider whether there’s a pattern – do certain distortions appear more often in specific situations or in response to particular triggers?

Why should you do this?

Knowing which cognitive distortions you are most susceptible to can help you anticipate and challenge these distortions when they arise. This understanding is a crucial part of your toolset for managing rumination.

Step 4: Add This Information to Your Notes From Day 1

Finally, create a section in your notes titled “My Common Cognitive Distortions.” Here, summarize the cognitive distortions you’ve identified as most prevalent in your ruminative thought patterns, the specific ruminations they are connected to, and any patterns you’ve noticed.

Why should you do this?

Documenting this information adds another layer of understanding to your existing notes about rumination. It can be incredibly empowering to see the patterns in your thoughts and understand how they are connected. This deeper insight into your rumination tendencies and their underlying cognitive distortions will be instrumental in your healing journey from narcissistic abuse.

Assessing Current Coping Strategies

During this class, we will:

  • Examine our current strategies for managing rumination.
  • Evaluate the effectiveness of these strategies.
  • Record these strategies in our ongoing notes.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Identify Your Current Strategies

First, list down the strategies you are currently using to manage rumination. These might include things like distraction techniques, grounding exercises, meditation, physical exercise, journaling, or any other activities you use to cope with rumination. You might also notice yourself using ineffective, or harmful coping strategies like substance abuse (using alcohol or drugs to numb the pain or escape from ruminative thoughts), avoidance (ignoring or avoiding the issue at hand to provide temporary relief), overeating or under-eating (using food as a form of comfort or control), overworking (Immersing oneself in work as a distraction), self-criticism or self-blame, or engaging in harmful behaviors (like self-harm, reckless driving, or any risky behavior that provides temporary distraction or relief). 

Why should you do this?

This step helps you explicitly recognize what methods you are already using to handle ruminative thoughts. By doing so, you bring these strategies into focus, which can facilitate a more in-depth examination and evaluation of their effectiveness in the subsequent steps.

Step 2: Examine the Application of Your Strategies

For each strategy, reflect on when and how you typically apply it. Consider the triggers or scenarios that prompt you to use each strategy and what the process looks like in practice.

Why should you do this?

This step helps you explore the context in which you apply your current strategies. Understanding when and how you use each strategy can provide insight into its effectiveness and suggest possible improvements in application.

Step 3: Evaluate the Effectiveness of Your Strategies

Reflect on the effect each strategy has on your rumination. Does it help you manage your ruminative thoughts? If so, how? If not, why not? This can be done by recalling instances of when you used the strategy and assessing how it influenced your thoughts, feelings, and behaviors at that moment.

Why should you do this?

Evaluating the effectiveness of your strategies is crucial. It allows you to determine which strategies are helpful and which may not be serving you well. This understanding can guide your future decisions on which strategies to continue using, adapt, or possibly discard.

Step 4: Record Your Current Strategies and Their Effectiveness

Finally, create a new section in your notes titled “My Current Strategies for Managing Rumination.” Here, write down each strategy, when and how you apply it, and your evaluation of its effectiveness. 

Why should you do this?

Recording this information consolidates your observations and insights from this exercise. This can serve as a valuable reference point for you, enabling you to keep track of your strategies, their effectiveness, and any changes or adaptations you might make in the future. It also helps to document your journey and the steps you are taking to manage rumination and heal from narcissistic abuse.

Remember, the goal here is not to judge yourself for the strategies you’re currently using, but rather to bring awareness to them and assess their effectiveness. This can empower you to make any necessary adjustments and continue your healing journey.

Developing Healthy Distraction Techniques

Our tasks for this class include:

  • Learning new distraction techniques such as mindful engagement, positive affirmation, and grounding exercises.
  • Discussing and practicing these techniques.
  • Updating our notes with potential distraction techniques we find helpful.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Research the Techniques

Start by researching different distraction techniques you’re interested in: mindful engagement, positive affirmation, and grounding exercises. Write a brief description of each technique and a few examples of how to do them.

Why should you do this?

Understanding what each technique involves and how it’s performed is the first step in learning how to use it as a distraction method. This research will give you a foundation to practice these techniques effectively.

Step 2: Practice Each Technique

Spend some time practicing each technique. You might spend one day on mindful engagement, another day on positive affirmations, and a third day on grounding exercises. Pay close attention to how each practice makes you feel during and after the exercise.

Why should you do this?

Practicing each technique allows you to experience firsthand how they work. This gives you a chance to understand the process, identify any difficulties you encounter, and discover which techniques you find most helpful and comforting.

Step 3: Document Your Experiences

After each practice session, write down your experiences. Note what you did, how you felt during the practice, any challenges you faced, and how you felt afterward. Did the technique help to distract you from rumination?

Why should you do this?

Documenting your experiences allows you to reflect on the effectiveness of each technique. By tracking your emotions and thoughts during and after the practice, you can identify which techniques work best for you.

Step 4: Reflect on the Effectiveness of Each Technique

After you’ve practiced all three techniques, reflect on which ones you found most effective and enjoyable. Are there any you found particularly helpful in managing your ruminative thoughts? Why do you think they worked so well?

Why should you do this?

Reflecting on the effectiveness of each technique helps you identify which ones you might want to incorporate into your regular self-care routine. This step is essential in tailoring your self-care and healing practices to your needs and preferences.

Step 5: Update Your Notes With Your New Distraction Techniques

Finally, create a new section in your notes titled “My New Distraction Techniques.” Write down each technique, a brief description of it, how to do it, and your experiences and reflections from practicing it.

Why should you do this?

Documenting your new distraction techniques alongside your thoughts, feelings, and experiences with them allows you to keep track of what you’ve learned. This information will be a valuable reference as you continue to manage rumination and heal from narcissistic abuse.

This exercise is designed to add new tools to your toolbox for managing rumination. As you practice these techniques, remember that it’s okay if not all of them resonate with you. The goal is to find techniques that help you, and it’s entirely individual. What works best for you might not work as well for someone else, and that’s okay. The most important thing is that you’re taking steps toward healing and taking care of yourself.

Creating Your Personal Anti-Rumination Plan

During this class, we’re going to:

  • Build our personal anti-rumination plan.
  • Reflect on the week and discuss our plans.
  • Celebrate our progress and the knowledge we’ve gained.

Materials needed: Your notes from the previous sessions and your preferred note-taking tool.

Step 1: Create Your Anti-Rumination Plan

Based on the information you’ve gathered over the past days, create a plan to tackle your rumination. This plan could include identifying triggers, the distraction techniques you found most useful, and how to apply them. You might also list signs that you’re slipping into rumination and cognitive distortions to watch out for.

Why should you do this?

Creating an anti-rumination plan gives you a clear strategy to follow when you notice yourself starting to ruminate. By having this plan prepared, you can react swiftly and effectively, making it less likely that you’ll get caught in a ruminative cycle. This also aligns with your journey to heal from narcissistic abuse by equipping you with tools to manage and control your thought patterns.

Step 2: Reflect on the Past Week

Reflect on what you’ve learned this past week, your experiences with each exercise, and how your understanding of your rumination tendencies has evolved. Write down any insights, challenges, and accomplishments. Also, consider what plans you have for the coming week based on this reflection.

Why should you do this?

Reflection allows you to take a step back and assess your progress, understand your challenges, and plan for the future. By evaluating your past week, you gain a comprehensive understanding of your journey so far and how you can make improvements moving forward. This can also facilitate your healing process from narcissistic abuse, as it gives you a clearer perspective of your progress and the steps you need to take.

Step 3: Celebrate Your Progress

Acknowledge the progress you’ve made, the understanding you’ve gained, and the work you’ve put into this process. This could be a small personal celebration, like taking some time for a favorite activity, or simply a moment of recognition and self-acknowledgement.

Why should you do this?

Celebrating progress is crucial for maintaining motivation and morale during your healing journey. Recognizing your efforts and progress can boost your self-esteem and remind you of the strength and resilience you’ve displayed. This celebration also serves as an affirmation that you’re capable of overcoming challenges and making strides in your recovery from narcissistic abuse.

Step 4: Document Your Reflections and Celebration

Finally, create a new section in your notes titled “My Personal Anti-Rumination Plan, Reflections, and Celebrations.” Here, write down your anti-rumination plan, your reflections on the past week, your plans for the upcoming week, and the progress you’ve celebrated.

Why should you do this?

By documenting these elements, you’re creating a personal record of your journey. This record can serve as a reminder of your growth, provide encouragement during challenging times, and assist in maintaining focus on your goals. Furthermore, this information can be used to modify your anti-rumination plan as required, helping you to continuously adapt and grow during your healing process from narcissistic abuse.