Rumination Worksheet: Free Fillable Printable (PDF)
A one-page rumination worksheet for one event that keeps replaying, such as a conversation or a mistake. You play it once as a camera would record it, look at it with your own name instead of "I", and decide whether there is one thing to do today. Fill it in right here, rate how stuck you feel before and after, then print it or save a PDF. It is free, and nothing you type is saved.
The steps and the studies behind them are on the how to stop ruminating page.
Opens your browser's print window. Choose "Save as PDF" to keep a file.
How to use it: fill it in for one event that keeps replaying, top to bottom. Then print it or save it as a PDF if you want to keep it. What you type stays on this page and is not saved or sent.
Rumination worksheet
For one event from the past that keeps replaying.
Skip this sheet for memories of something traumatic, and stop if writing makes you feel much worse. If the replay is about hurting yourself: call or text 988 (US), or call 911 if you are in immediate danger.
quietarium.com/en/anxiety/how-to-stop-ruminating/ · CC BY-NC 4.0 · self-help, not treatment
Free to print for your clients and students. Please credit Quietarium; not for sale.