The idea is to keep a regular journal. When you have a bad experience in your personal or professional life, write about it a few times. When you write about it, describe the event in detail. Write about how it made you feel. Write about what you might do about it in the future. Devote 20-30 minutes to writing about events that really bother you.
the bad things that happen to you create little tears in the fabric of your life story. By writing about those events several times, you craft a story that knits the bad things into the narrative of your life. The more that these events become coherent to you, the less likely that they will be a source of later rumination.
Stress decreases the amount of information you can hold in mind