Worry and Rumination

In this lovely book for therapists (based on ACT), Kelly Wilson explores using mindfulness, acceptance and values based action to create richness and meaning in our lives.  I particularly like what he says about Worry and Rumination (I am the Queen of both!)
In worry and rumination we 'grind over a time that is not now'. We are focussed on our memories or imaginings of what did or might happen rather than the richness of this moment now.  Worry and rumination are horrible. So why do people like me spend so much time and energy doing it?  Because it gives us the sense that we can understand what went wrong in the past and plan for future problems and so prevent bad things happening to us in the future.
Identifying causes and coming up with solutions is really useful for problems outside of us, in the real world.  So if I am worrying about something out in the real world (rather than worrying about worrying!) then sitting down and making a plan is reasonable. But once I  have made the plan, the best thing to do is to focus on this minute now because I don't want to miss a precious moment.  My mind is really good at hooking me back into those anxious thoughts and feelings - each time I notice I am hooked, I try to gently thank my mind and come back to this moment now.  I am finding that the more I practice this skill the better I get at it.