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What this is
When guilt replays the same thought on a loop — "I should have…", "Why did I…" — your mind believes that replaying helps. It doesn't. Research shows rumination prolongs distress without solving anything. This tool uses ACT defusion: instead of fighting or feeding the loop, you acknowledge the thought, label it "rumination," and gently redirect your attention elsewhere. Each redirect opens the loop a little more, until you can step off.
Who it's for
You're stuck replaying a guilt-thought on a loop. The same moment, the same "I should have…" keeps circling. You can't seem to stop it by thinking harder. This is for anyone caught in the rumination cycle who wants to learn to step off gently.
Benefits
⚠ Precautions
Disclaimer
This is a self-help exercise based on ACT defusion and rumination-interruption research. It does not replace professional support. Everything stays only on your device.