Could you please help with this model?

C: I am thinking (I’m creating my own internal conflict.)
T: I am ruminating
F: sad
A: continue to ruminate
R: creating my own internal conflict

I know I need to change the circumstance but it happens so much that there is not just one neutral reality that triggers it. Is this when I need to create an intentional model? When I finish a “singular instance “circumstance model then I’m back to so what? Where do I go from here?