Have you ever found yourself thinking about something and you just can't get it out of your head？What you're doing is something called ruminating（左思右想）.How to stop ruminating？Here is some advice.
    Distract（转移）your mind
    （1）Try to do something else that requires a lot of attention，such as painting，reading or watching a film.Pay attention to the words or action to make sure you are only thinking about what you are doing right now.
    Do some exercise
    A quick walk，run or cycle could help you shake off your thoughts or get a new perspective（视角）on the problems.（2）据说，他们在锻炼的同时解决了很多问题。So give it a go and see if it works for you.
    Write it down
    This way can help get the problem out of your brain.（3）Also，you may find the problem is not as important as you think when you see it in black and white. Then you are able to make a plan about how to work out the problem and move forward.
    Communicate with someone
    （4）与亲密的朋友或家人谈论你的烦恼。They might give you some good advice.And you may realize that the problem isn't as difficult as you first imagined.
    Consider the big picture
    （5）How will the things you're thinking about influence you in a year？Five years？For example，will it matter that you didn't get a good grade in one test if you do better next time？
    This can help you put it into perspective and spend more time enjoying life instead of worrying.

（1）

尽量做一些其他需要很多注意力的事情。

尽量做一些其他需要很多注意力的事情。

（2）

It is said that they solve many problems while exercising。

It is said that they solve many problems while exercising。

（3）

此外，当你看到白纸黑字时，你可能会发现问题并不像你想象的那么重要。

此外，当你看到白纸黑字时，你可能会发现问题并不像你想象的那么重要。

（4）

Talk about your troubles with a close friend or family members.

Talk about your troubles with a close friend or family members.

（5）

一年后，你正在思考的事情会对你产生怎样的影响？

一年后，你正在思考的事情会对你产生怎样的影响？