"I'm thinking about that time again."
Sora held her head. At the cafe, Leo and Kaito looked worried.
"What happened?" Kaito asked.
"A presentation two weeks ago. I failed. I can't get it out of my head."
Leo showed understanding. "Rumination."
"Rumination?"
"Continuing to think about the same thing repeatedly. Like cows ruminating food."
Kaito said, "I have that often. Like 'if only I had done that then.'"
"That's regret," Leo explained. "Negative repetitive thinking about past events."
Sora asked. "Why do we keep repeating it?"
Leo thought. "There are several reasons. One is the brain trying to solve a problem."
"But you can't change the past, right?"
"Exactly. So you keep thinking about an unsolvable problem. That's the trap of rumination."
Kaito understood. "An endless question with no answer."
"Yes. And the more you think, the worse you feel."
Sora nodded. "Exactly. Each time I think about it, the embarrassment increases."
Leo gave another reason. "Another is an attempt to gain a sense of control."
"Control?"
"Understanding what happened and applying it next time. That itself isn't bad."
"But?" Kaito asked.
"Moderate reflection is beneficial, but excessive rumination is harmful."
Sora asked. "How are they different?"
Leo explained. "Reflection is constructive. 'I'll do this next time,' forward-looking. Rumination is destructive. 'Why did I do that,' self-critical."
"Mine is completely rumination," Sora admitted.
Kaito said, "How can we stop it?"
Leo answered. "There are several methods. One is mindfulness."
"Mindfulness?"
"Practice of directing awareness to this present moment. Not the past or future, but now."
Sora tried it. "Now, here. Sitting in a cafe chair. Coffee aroma."
"Yes. When thoughts fly to the past, gently return to the present."
Kaito questioned. "But isn't trying not to think about it difficult?"
"It's not about trying not to think," Leo corrected. "Even when thoughts arise, don't get caught by them."
"What do you mean?"
"Observe thoughts. 'Ah, I'm thinking about the failure again,' notice and let it flow."
Sora understood. "Don't identify with thoughts."
"Exactly. Thoughts are like clouds flowing in the sky. You watch, but don't grasp."
Kaito was impressed. "That's philosophical."
Leo laughed. "But practical. With training, you can do it."
Sora asked. "What are other methods?"
"Cognitive reappraisal," Leo answered. "Changing the interpretation of events."
"Meaning failure isn't failure?"
"Failure is failure. But it's not everything."
Kaito showed interest. "For example?"
Leo explained. "Sora's presentation certainly wasn't perfect. But what did you learn from it?"
Sora thought. "That I was underprepared. How to control nervousness."
"That's valuable learning. Failure can also become an opportunity for growth."
"But I was embarrassed."
"You don't need to deny emotions," Leo said. "You felt embarrassed. That's a fact. But that's not all there is."
Kaito continued. "Like, you had the courage to present."
"Yes. Look at it multidimensionally."
Sora felt a little better. "Changing perspective."
Leo added. "Another effective thing is setting a timeline."
"Timeline?"
"Limit the time for ruminating. 'I'll think about this for only 10 minutes from now.'"
Kaito was surprised. "Decide the time for thinking?"
"Yes. It's painful because you think endlessly. If you set time limits, a sense of control returns."
Sora practiced. "Then I'll think about the presentation for 5 minutes from now. After that, I'll switch."
Leo nodded. "Good. And after 5 minutes, direct awareness to something else."
Kaito looked at his watch. "Okay, I'll time 5 minutes."
Sora closed her eyes. Recall the failure. Embarrassment, regret. But this is permitted time now.
Five minutes later, Kaito said. "Time's up."
Sora opened her eyes. "Strange. With a set time, it was a little easier."
"The problem with rumination is not knowing when it will end," Leo explained. "If you can see the end, you can endure it."
Sora smiled. "I understand a little about how to deal with regret."
Leo said, "It's difficult to completely erase regret. But you can avoid being dominated by it."
Kaito said seriously, "I'll practice too. I ruminate a lot."
"Everyone does," Leo acknowledged. "Humans are creatures prone to thinking negative things."
Sora stood up. "But we can notice and deal with it."
"Exactly."
The three left the cafe. Rumination thinking called regret doesn't disappear easily. But there are ways to avoid being trapped. Return to now, change perspective, set time limits. Small techniques make the heart lighter.