I think for me, the single worst aspect of my dysregulation is this: For some reason, "obsessing" and "hyperfocus" is part of how I dysregulate.
I think if I can find tools to deal with that single aspect of it, then that will make a profound difference. If I could just get the spiralling and escalating to stop, by stopping the obsessing and hyperfocus, then that would help a lot.
IDK if this will help, but something I learned for that spot from both ADHD & PTSD corner...
Piece it out & Time Outs.
As in hyperfocused on the whole thing? Revs up because it's one big acute problem. Breaking it down to parts, aspects, pieces, and hyperfocused on these *individually* may move the life urgency.
As in helloo brain, I got time. :smug: For this small stuff. Now chill with the whole. We have time enough to postpone it... as it just Ain't That Hot.
Timeouts... Allocating it rumination time, minutes to hour tops. (Hour to three is where I started from daylong rumination. Moved to hour. Moved down to minutes.)
Timer & stop it manually if have to. Until every time you force the halt becomes natural. And sliding out of rumination becomes easy peasy as not going *in* in the first place.
Helpful/not?
I'll think more if not / will try to get where is the issue harder.