Have you heard of the term rumination? 🐄

Maybe you know it from the farm animal definition. Ruminants, like cows, keep chewing and chewing their food. They just stand there, not moving, not (appearing to be) thinking.

Now, think about this- but in your mind.

Obviously, you're not a cow. But some people have a difficult time getting past thoughts, feelings, and memories. Sometimes, it may be disguised as someone "processing" things. But with rumination, the focus is on negative situations and struggling to see the positive.

While they are busy re-chewing the old thought, they aren't taking in anything new from the world around them. They are completely consumed by what is already inside their head.

What's the Difference Between a Cow and a Chicken?

Compare this with a chicken. 🐔

They see a bug, they eat the bug, and they move on. They are not dwelling on WHY the bug was there or what that bug was thinking about them.

And that's the difference!

Rumination isn't a mental health diagnosis, but it can often be associated with depression, anxiety, and other disorders. The good news? There are ways to break the rumination cycle.

How to Break the Rumination Cycle

To keep up with our farm analogy, here are a few ways to start moving forward:

1. Look for New Patches of Grass. 🌱

Don't just stand in the same thoughts, thinking about them over and over again. Sometimes, things aren't going to make sense, especially when you're stuck in a ruminating cycle.

Instead, try shifting your focus to something new. Look for a different perspective, engage with the world around you, or give yourself permission to step away from the thought for a while.

2. Interrupt the Chewing. 🐄

If you notice yourself stuck on a loop with something, call it out. Recognize that it's not benefiting you to keep thinking about it.

And then give yourself a window- maybe five minutes- before you need to spit out the thought and move on to something else.

You don't have to solve every problem or answer every question in your head right away. Sometimes, recognizing that you're stuck in a loop is the first step toward breaking it.

3. Think Like a Chicken (Sort Of). 🐔

You see a bug (or a problem, concern, or perceived negative judgment)...eat it.

If you stay focused on the same bug, you are probably going to miss out on a lot more some bigger, tastier, and overall better for you.

Process the looping thought and move on.

This doesn't mean ignoring your feelings or pretending a problem doesn't exist. It means giving yourself the opportunity to process what's happening without letting the same thought consume all your attention.

You Don't Have to Change From a Cow to a Chicken Overnight

Of course, you can't just change from a cow to a chicken overnight.

Breaking the rumination cycle takes practice, and sometimes it's difficult to recognize when you're caught in it. Seeking support from a therapist can be a great way to practice closing those looping thoughts and moving forward.

We have therapists on staff who can help you move forward when it feels like nothing ever will.

Reach out to A Better Tomorrow Counseling Services today to schedule an appointment. Call us- not the farm! 🐄🐔