I've realized that the inner monologue does get in the way of me actually following through on intentions, and socializing does cure it, but also, social contac

I've realized that the inner monologue does get in the way of me actually following through on intentions, and socializing does cure it, but also, social contact doesn't naturally lead to the conversations I want to have, which causes that buildup of rumination you speak of. The thing that has helped me most with this kind of persistent rumination is to vocalise it out loud. I just use the recorder app on my phone as a "rubber duck". I say something out loud, and it's like it's been cleared out. I didn't need to address another person. Then when I do have the conversation, I'm in control of myself: the topics I bring up are more deliberate and purposeful, because I don't have a backlog to clear, and I often have my ideas prepared in articulated form, so I am a more engaging conversation partner.