A few weeks back I had a shitty experience with someone who is otherwise amazing, and I dwelled on it. And dwelled and dwelled and fucking DWELLED. I internalized the issue and basically could not stop thinking about it for days.
And then I read this short little blurb, and from then onward, whenever my thoughts started to trek back toward those awful thoughts, I would tell myself, "Put the glass down." This would interrupt that crazy train and settle my thoughts back down, until I was eventually over it.
It may also work for you. Take 30 seconds to read this: http://kathyhadleylifecoach.com/put-the-glass-down/
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