Thought Defusion: How to Unhook From Unhelpful Thoughts and Feelings
What is Thought Defusion?
You might recall studying fusion in your high school chemistry class—the process of combining two entities into a new whole. Conversely, Thought Defusion involves separating two entities. In psychology, Thought Defusion is the practice of detaching and creating space from your thoughts and feelings. This concept holds a central role in Acceptance and Commitment Therapy.
We spend a significant amount of time and energy trying to suppress, distract, or argue with our unhelpful thoughts, which only fuels their intensity. The thought is not the problem, but instead how you relate to that thought. When you get caught in this struggle, you lose contact with the present moment.
For instance, fixating on the fear of saying the wrong thing might cause you to miss opportunities for meaningful conversations. Similarly, getting entangled in the unhelpful thought, "I am a failure," can lead to negative self-perception and avoidance of new and exciting experiences.
According to Russ Harris in ACT Made Simple, Defusion is:
Looking at thoughts rather than from thoughts
Noticing thoughts rather than becoming caught up in thoughts
Letting thoughts come and go rather than holding on to them
Just Because You Think Something, Doesn’t Mean it’s True.
Imagine hosting a party at your home with all your loved ones. The party is just kicking off when your annoying neighbor starts knocking at your door. This neighbor often comments on your shortcomings and makes you feel uncomfortable. Instinctively, you rush to lock the door. However, your neighbor persists, attempting to get in through windows, the back door, and even the chimney. Each time, you run to shut him out. Meanwhile, your party guests continue to eat, laugh, dance, and savor the moment.
Consider this: What if, instead of spending all your energy on keeping the neighbor out, you allowed him to enter your home and remain at the party? Can you allow him to be there AND still channel your energy into spending meaningful time with your guests? This analogy illustrates the concept of not letting intrusive thoughts control your experiences and relationships.
What are Thought Defusion Techniques?
Thought Defusion techniques are valuable practices to create distance from your unhelpful thoughts. It's important to practice various techniques to find the right ones for you. While you may feel silly at first, with practice, you will be able to easily use these techniques.
Notice your thoughts. Say to yourself, “I notice the thought that…” This simple step helps in building awareness and creating space between you and your thoughts.
Name the story. Many negative thoughts revolve around specific themes. For instance, if you are an author, you likely have self-doubt about your writing skills. You can identify it by saying, "Oh, it's the 'I'm a bad writer story' again." Naming the narrative helps to weaken the impact of unhelpful thoughts.
Say it in a funny voice. Say the thought out loud or in your head using a silly voice. Experiment with voices like Mickey Mouse, a robot, or an underwater character. This lighthearted approach can make the thought seem less threatening.
Mindful watching. Visualize placing the thought on a cloud, billboard, or leaf, allowing it to gracefully float by. Here is my recording of a personal favorite, leaves on a stream. (I tried to use my most soothing voice.) Alternatively, here is a script. This practice encourages mindful observation without intense attachment.
Defusion can help if you struggle with intrusive thoughts, thought spirals, or negative thoughts. Please reach out if you would like to learn more and practice these techniques.
Defusion is also a great technique for overthinking.
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