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. 

1. Just Noticing

   Saying to yourself “I notice I’m having a thought of…”
   You may use labels to describe your inner experience. For example, “there is that ‘I’m unlovable’ thought,” or “I see you [mind] catastrophizing again,” etc.

2. 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. Remember that your goal is to change your relationship to our thoughts.

3. 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. Here is a helpful exercise for mindful watching using imagery

4. 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.

Defusion Techniques

This is a modified article for an editorial illustration mock up. The original article can be found on thepsychologygroup.com