How to stop ruminating?

Hi all! I have tools for a lot of my struggles (and clearly lots of therapy under my belt from my use of the word “tools” lol) but I still struggle badly with rumination, particularly around interpersonal conflicts and themes of injustice or inconsistent logic.

I can intellectually understand that while a situation sucked it doesn’t mean I should lose sleep for days afterwards, but knowing that and feeling it are two very different things…

Has anyone else figured out how to stop torturing themselves after a conflict? It’s very hard to remain solutions focused when you can’t get out of your Big Feelings!!!!

Just in case: by ruminating I mean playing a conversation/event/whatever over and over in your head, making yourself mad/upset all over again thinking about specific sentences, not seeming to be able to let go on the “that’s not fair” or “that’s not consistent” thoughts even though you would LIKE TO, etc