CatalogDifficult ConversationsRepairThe CBT of Rumination

The CBT of Rumination

6 minRelateFree episodeCBT
The CBT of Rumination
Repair
6 MINThe CBT of Rumination
What you'll learn
  • →Trace the CBT loop of rumination: thought ("I said the wrong thing") → feeling (shame) → behavior (withdraw) → outcome (rupture deepens).
  • →Learn the interrupt: replace the rumination with a single concrete action.
  • →Recognize that rumination feels productive but actually keeps the wound open.
Proof task

Don't just watch. Do.

Pick a conversation you've been replaying in your head. Notice when you start the replay. Each time you catch yourself, do one specific physical thing: stand up, drink water, text the person something neutral. The pattern interrupt is the practice.

Chapters

Jump to a moment.

  • 0:00The hook
  • 1:15The pattern
  • 2:45The interrupt
  • 4:30Practice scenario
  • 5:30The proof task
Up next in Repair

Keep going.

Episode 3 · 6 min
Apologizing Well
A real apology has four parts: what you did, why it was wrong, how you imagine it felt, what you will do differently. Most people only do the first.
Episode 4 · 6 min
When the Other Person Is Not Ready
You want to repair. They are not there yet. How to hold the door open without forcing it.
Reflect

“What conversation have you replayed more than 10 times this month? What would happen if you sent the person one honest sentence instead?”

Launching August 2026

Get in before everyone else.

Join the founding class and be first to experience HopeVersity.