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Thought Defusion Techniques

The document discusses thought defusion techniques which are cognitive distancing methods that can help a person break free from being fused or consumed by upsetting thoughts. It provides examples of when to use thought defusion and describes several specific defusion techniques like putting thoughts on clouds, using a silly voice, filing thoughts into folders, clicking an 'X' button to close thought windows, saying 'I'm having the thought that...' and zooming out or viewing thoughts from a distance.

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Patricia Webb
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4K views1 page

Thought Defusion Techniques

The document discusses thought defusion techniques which are cognitive distancing methods that can help a person break free from being fused or consumed by upsetting thoughts. It provides examples of when to use thought defusion and describes several specific defusion techniques like putting thoughts on clouds, using a silly voice, filing thoughts into folders, clicking an 'X' button to close thought windows, saying 'I'm having the thought that...' and zooming out or viewing thoughts from a distance.

Uploaded by

Patricia Webb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Thought Defusion

cognitive distancing techniques

Thoughts have a way of consuming our attention, especially if they are upsetting. When this happens, you
may feel stuck inside a thought, unable to focus on anything else. This is called being fused with thoughts.

Thought defusion techniques help you break free from this trap. These skills work by shifting attention from
the content of thoughts to the process of thinking, loosening the hold thoughts have over you.

Use Thought Defusion When…

− You feel triggered. − Your thoughts are one-sided. − You’re lost in thought.
A thought spikes your anxiety You lose perspective or are You’re preoccupied and not
or worsens your mood. fixated on a thought. present to what’s happening.

Defusion Techniques

Put Your Thoughts on Clouds Use a Silly Voice

Imagine placing your thoughts on clouds high in Write down your upsetting thought, then read it out
the sky. Watch as the clouds slowly drift away. loud 10 times in a silly voice. Try impersonating a
Remind yourself that thoughts—just like clouds— cartoon character or a favorite actor. The more
have no actual substance as they come and go. ridiculous, the better!

File Your Thoughts Away Name the Story

Visualize folders with labels for types of thinking, Think of repetitive thoughts as familiar stories. Pay
such as predicting, regretting, comparing, doubting, attention to how often they recur. You might spot
and so on. Bring attention to your thoughts and the I’m-a-failure story, the no-one-likes-me story, or
file them into the corresponding folders. the my-life-is-horrible story. You get the idea!

Click the “X” Button Screen Your Thoughts

Thoughts can crowd your mind like dozens of Imagine your thoughts projected onto a large
browser windows on your computer. Imagine movie screen. Sit in the back row and watch the
closing the windows by clicking the "X" on each of scenes unfold. Can you just observe the movie
them. Watch as thoughts disappear, one by one! without getting lost in it?

Say “I’m Having the Thought That…” Zoom Out

When you have an upsetting thought, put the When you’re fused with a thought, picture yourself
phrase “I’m having the thought that…” in front of it. rising high above the earth. Notice how tiny your
This creates distance between you and the worries look from space. Does your triggering
thought, loosening its grip on you. thought feel as significant from this distance?

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