It sounds like you are really working hard at helping yourself. Isn't it great when you begin to notice positive changes as a result of your efforts?
Like you, I used the Learning Path and found it to be very helpful. It really opened my eyes to how some of my thought processes contributed to the bad feelings I had. And that's the problem, isn't it? Feeling bad/depressed - and it's the ruminating that's causing it. After all, if you were ruminating and feeling great, it wouldn't be a problem would it?
Not all rumination is bad though. If you have a problem it's good to chew things over in order to find a solution. The trick, or skill..... is in evaluating the thoughts to assess whether you can actually do
something about it, or .... to be honest with yourself about when you are just uselessly obsessing about some past or unchangeable event. If you can't change it, why bother to mull it over? It's only going to make you feel bad. I found that it doesn't really matter why
you are ruminating - if it's fruitless and harmful, why
I don't know about you but I found I had to work at breaking the habit - almost as though when you are stuck in depression, somehow even a negative arousal is a little seductive!
The fact that you are on the forum and the Learning Path shows that it's time for things to change. It's time to break the cycle by broadening the focus of your attention away from the useless thoughts (either thinking or writing them).. and that's where the distractions are great! Not only does it provide you with a wonderful opportunity to think outside of yourself but it also addresses your basic needs and improves the quality of your life - ok, it takes a little effort.... but it's worth it!
Best of luck Rex, I hope the coming year brings good things for you