You can change repetitive thought patterns related to the past, and be more focused on the present and future. If you have already recognized how persistent thoughts about the past are a affecting you, then you’ve already taken the first step. When you find yourself having these fixations or obsessions, it can help do engage in an exercise that distracts you from the past and brings you back to the present moment.
Ask yourself (and answer) questions about your surroundings. For example: How would you describe where you are right now?
If you close my eyes, can you identify all the sounds you hear?
If you look around, can you find something you’ve never noticed before?
Do you feel too hot or too cold?
What is something you are grateful for today?
These questions are meant to distract you, and you can tailor them to your environment and personality. You can find the right questions for you, put the past behind you, and improve your focus on the here and now.