Self-Awareness
Reflection is not rumination
Both feel like thinking. Only one of them moves you. A simple way to tell which one you are doing.
Reflection and rumination can look identical from the outside. You are quiet, you are thoughtful, you are turning something over. The difference is direction.
Reflection asks: what happened, what did I feel, what would I like to do differently. It arrives somewhere, even if that somewhere is only a clearer question.
Rumination asks the same thing forty times and never accepts an answer. It is not searching for understanding, it is searching for a version of the past where you did not feel this way.
A practical test: after ten minutes, has anything become clearer? If yes, keep going. If you are on the same sentence you started with, that is not reflection any more. Write it down, close it, and come back when you have new information rather than new anxiety.