Processing vs. Ruminating: Knowing the Difference

When we go through something hard, it’s natural to spend time thinking about it. But there’s a big difference between processing and ruminating.

Processing is intentional.

You approach the situation with purpose—trying to understand what happened, what you’ve learned, and how you can move forward.

Even if the emotions are big, you leave the process feeling lighter, clearer, and more in control of your mental direction.

Ruminating, on the other hand, can feel like getting stuck in a mental loop.

The focus is on the negative details, replaying the “what ifs” and “should haves.” Instead of resolution, you end up emotionally drained, overwhelmed, and no closer to any new insight or change.

The tricky part? From the inside, rumination can feel like processing—until you notice you’re not moving forward.

If you’ve been feeling stuck in your thoughts, music therapy can help shift you from rumination to true processing. Using music as a guide, you can feel and face your emotions safely, and then find freedom through communicating your needs and feelings to others. You don’t have to stay trapped in the loop!