I ruminate all the time.I try very hard to divert myself from it.I find crafts very soothing and to be good distractions. They take away focus from ruminations .But I can't do it for long.So I take distracting activities for shorter lengths of time.Some days nothing works. On those days I do not force myself.I just ruminate. If I feel like crying because of bad memories, I just cry.sometimes crying brings relief.