Rumination refers to rethinking a situation over and over again, allowing it to remove you from the present moment and make you feel negatively. Rumination is at the foundation of resentment. Therefore, in order to let go of rumination, you must first learn to manage your thoughts. Three ways to overcome rumination include:  Focus on the solution rather than the problem. This is a healthy and future-oriented way of dealing with resentment. Dwelling on what happened gets you nowhere. Making a plan to learn from the situation helps you to grow from it. Write down a few ways you can resolve this circumstance, such as increasing your stress management skills or reevaluating your expectations of others. Look twice at your analysis of the situation. Sometimes, we hold resentments based on perceived faults. The other person may not even know they did anything wrong, or if they did, they never intended to hurt you. Try to look at your situation realistically. Are you expecting the other person to have read your mind? Focus on your strengths. If another person has hurt you, you may be spending an enormous amount of time scrutinizing your flaws. Try to identify strengths you have that might pertain to the situation. For example, if one friend disappointed you, a strength may be that you have other friends with whom you still have a good relationship. One potential strength of yours might be choosing to forgive a person despite any wrongdoing. This may be the last thing you want to do, but trying to acknowledge good characteristics about the person who hurt you is useful towards you moving on but also looking at the situation more objectively. Human beings make mistakes and no human is all bad. Everyone has good qualities worth highlighting; look for those in this person. Wounds caused by those we care about can have a lasting impact. However, holding on to grudges prevents you from healing and growing. Choose to forgive the person who hurt you. Forgiving doesn't mean you have to continue to keep this person in your...

TL;DR in Indonesian:
Jangan menyesali masa lalu. Tulislah sifat positif orang yang menyakiti Anda. Maafkan orang lain. Temukan pemahaman spiritual. Berkonsultasilah dengan ahli kesehatan mental.