Defusion: How to Detangle from Thoughts & Feelings

Read the full story about cognitive defusion here: https://thepsychologygroup.com/defusion/

Defusion Definition: 1:15
Hands as Thoughts Metaphor to better explain Defusion: 4:20
Defusion Techniques: 6:40

Do you ever feel as if your thoughts dictate how your day goes?
Or how you interact with others?
Does it sometimes feel exhausting trying to shut off your thoughts?

Acceptance and Commitment Therapy (ACT), poses an interesting idea for thoughts; instead of trying to change, fight, or repress our inner experiences, we can focus on changing how we relate to them.

Our minds tell us different stories because that’s what minds do. Using an ACT framework, the content of the thought is not problematic, it’s how we relate to it that can create a problem.

For example, if a person has the thought “I’m useless,” and is completely fused with it (i.e., giving it their full attention, believing it, getting caught up in it), then they might feel sad or bad about themselves and avoid doing things that are important and/or meaningful to them.

When we are fused with our thoughts/emotions, we have difficulty separating them from reality and our direct experience; which leads to labeling, evaluating, categorizing, judging, comparing, etc. On the contrary, viewing thoughts for what they are (i.e., passing words, pictures, sensations), facilitates letting them go and being able to be present and focus on your broader experience. This is what the skill of defusion is essentially about.

What is cognitive defusion?
Defusion is a skill or technique that is primarily used to detach, separate, or get some distance from our thoughts and emotions. Please note that when we use the word ‘thought’ it also encompasses other internal experiences such as beliefs, attitudes, assumptions, memories, etc.

The aim of defusion is to:
Decrease our attachment to our inner experiences.
Reduce the believability of thoughts.
Decrease the influence of thoughts on our behaviors and experiences.
Increase our ability to be present and take effective action.
Facilitate psychological flexibility.

With defusion techniques you do not battle difficult thoughts, instead, you choose how much attention you pay to them.

It also helps to ask yourself:
Is holding on to this thought/belief helpful?
Is doing so causing me suffering or keeping me from being effective?
Am I being pushed around by my thoughts?

These questions aid in better understanding the workability concept. This is assessing if what we are doing is working to live a meaningful life, and it’s also choosing to take action based on what works instead of what is true.

Here is an experiential example to better understand the concepts of fusion and defusion.

Put your hands together, palms facing upwards, as if they were pages on an open book. Imagine that your hands are your thoughts. Now, slowly raise your hands up toward your face until you are covering your eyes and can only see through the gaps of your fingers.

Take a look around and notice how this impacts your view and connection with your environment.

Notice it is difficult to see much other than your hands (thoughts), so what would it be like to go through your day this way? Would you be limited or miss out on things? Would it be challenging to respond to others or the world around you?

This is a good representation of fusion. We become so entangled with our thoughts that we get disconnected from our environment and the present (here and now) experience. Similarly, our thoughts also have a big impact on our behavior and capacity to be effective.

Now, slowly begin lowering your hands and see the difference. Notice as the distance from your hands (thoughts) and your eyes increase, you are able to take in more information and it is easier to connect with others or your environment.

This is a good representation of defusion. Your hands (thoughts) are still there, and you can look at them without becoming entangled with them. If the thoughts are useful/workable you may use them; if they are not, you notice them and let them sit there.

Defusion Techniques
Just Noticing
Saying to yourself “I notice I’m having a thought of…”

Thanking the Mind
Telling your mind “Thanks for the feedback,” or “Thank you for this interesting thought” when having difficult thoughts. It aids if you do it in a somewhat sarcastic manner so that you don’t take your thoughts too seriously.

Mindful Watching
Looking at your thoughts with curiosity and openness, just noticing how they come and go (flow), without attempting to control or change them.

Repeating the Thought
Use a silly voice when repeating the thoughts out loud (e.g., using Bugs Bunny’s voice), sing your thoughts, or repeat the thoughts out loud and over and over until only sound remains.

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