Cognitive Defusion: Changing Your Relationship with Thoughts
What is Cognitive Defusion?
Cognitive defusion is the practice of recognizing that thoughts are just thoughts—not absolute truths. Instead of getting entangled in negative or unhelpful thoughts, defusion helps us create space between ourselves and our thinking.
Why Defusion is Important
When we are fused with our thoughts, we take them as reality. A thought like "I'm not good enough" can feel like a fact rather than a passing mental event. Defusion techniques help break this cycle, allowing us to interact with thoughts more flexibly.
Defusion Techniques in Therapy
Some ways I help clients defuse from thoughts include:
Repeating thoughts aloud until they lose their emotional weight.
Labeling thoughts, such as "I notice I'm having the thought that I'm a failure."
Using humor by singing intrusive thoughts to a silly tune.
Externalizing thoughts, imagining them as leaves floating down a stream.
By practicing defusion, we can regain control over actions rather than being led by unhelpful thinking patterns. Click the button below to schedule a free consultation!