Cognitive defusion is the concept that creating a distance between oneself and one’s thoughts is empowering. Rather than identifying with or being controlled by thoughts, cognitive defusion encourages seeing them as mere mental events – temporary and not necessarily reflective of reality. It helps reduce the emotional impact of negative thoughts by recognizing them as separate from the self.
The core idea is to “defuse” or detach from thoughts, particularly distressing or unhelpful ones, rather than being fused with them. When someone is “fused” with their thoughts, they may take them as absolute truths, leading to emotional distress or unhelpful behavior. Defusion helps them see their thoughts simply as mental processes, not necessarily facts.
Cognitive defusion is primarily used in Acceptance and Commitment Therapy (ACT) but can also be seen in other mindfulness-based therapies, including: Cognitive behavioral therapy (CBT), Mindfulness-Based Cognitive Therapy (MBCT) and Dialectical Behavior Therapy (DBT).
Cognitive Defusion is a skill that involves distancing oneself from negative thoughts by seeing them as just thoughts, rather than as reflections of reality. It teaches individuals to “unhook” from unhelpful thinking patterns.
An example:
- Instead of thinking, “I’m a failure” and believing it entirely, defusion allows you to see it as, “I’m having the thought that I’m a failure.”
- Fused Thought: “I know I’m going to mess up this presentation. I’m terrible at speaking in front of people.” change it to the Defused Thought: “I’m having the thought that I might mess up this presentation. It’s just a thought, not a fact.”
- Fused Thought: “Nobody likes me, and I’m always going to be alone.” Defused Thought: “I’m noticing that my mind is generating the thought that nobody likes me right now.”
- Fused Thought: “I made a mistake in that email, and now everyone at work thinks I’m incompetent.” Defused Thought: “I’m noticing the thought that everyone at work might think I’m incompetent because of that mistake.”
While the core idea is to separate oneself from thoughts, there are several techniques depending on what resonates with the individual. Techniques can range from:
- Mindfulness exercises (like watching thoughts pass like clouds)
- Visual imagery (various options, usually placing a thought onto an object and moving the object away)
- Physical gestures (e.g., literally moving thoughts away with hand movements)
- Language-based methods (changing how one frames or repeats thoughts)
These techniques help people reduce the intensity of unhelpful thoughts, allowing them to engage more fully in the present moment and act in line with their values.
Practicing Cognitive Defusion
There are various techniques for practicing cognitive defusion, many of which stem from ACT:
- Labeling Your Thoughts:
When you notice a negative thought, label it by saying, “I’m having the thought that…”
Example: “I’m having the thought that I can’t do this presentation.” - Silly Voice Technique:
Repeat the distressing thought in a silly or exaggerated voice. This technique helps to strip the thought of its power.
Example: Saying “I’m a failure” in a cartoon character voice to realize that it’s just a thought, not an objective truth. - Thanking Your Mind:
When a negative or intrusive thought arises, you can thank your mind for producing it.
Example: “Thank you, mind, for telling me I might fail. That’s very thoughtful of you, but I’m going to continue with what I’m doing.” - Word Repetition:
Repeat a word or phrase over and over until it loses its meaning. This practice highlights how language can be arbitrary.
Example: Repeating the word “failure” until it just sounds like a meaningless sound. - Leaves on a Stream:
This mindfulness exercise involves visualizing thoughts as leaves floating down a stream. You observe them without trying to hold on to or push them away.
Example: When a negative thought comes up, imagine placing it on a leaf and watching it float away. - The Observer Exercise:
Mentally step back and observe your thoughts as an external entity, as if you’re a witness to your mind’s activity.
Example: “I notice that my mind is generating the thought that I’m not good enough.” - Writing Thoughts on Paper:
Writing down distressing thoughts and observing them visually helps create distance.
Example: After writing “I’ll never succeed,” you can challenge the thought or even physically discard the paper. - Metaphor Use:
Various metaphors help illustrate defusion, such as “Thoughts are like clouds passing by” or “Thoughts are like passengers on a bus—you are the driver, and they don’t control where you go.”
Mindfulness and meditation with the goal of realizing that you are an observer of thoughts, creating distance from thoughts allowing you to decide which thoughts to act on… Running the thoughts through a “litmus test”, is Ethan’s favorite approach.
If you enjoyed the above you also may enjoy: This page on Cognitive Distortions