Cognitive defusion is a technique used to detach from thoughts. When we are fused with a thought, we over-identify with the thought so that isn’t just simply something we are experiencing, but something that we hold on to strongly.
When fused with a thought, it can feel like:
- The thought takes up a lot of your attention
- The thought becomes the truth
- The thought is very important and needs to be attended to or obeyed
- The thought is helpful and should be listened to and any advice should be followed
- You view the world from the thought
When we defuse from a thought, we can start to observe thoughts rather than getting caught up in them. We start to see thoughts as just sounds and images, that we don’t have to obey, listen to, or follow, and that they’re not necessarily true or important.
“But my thoughts are true”: Whether your thoughts accurately reflect reality or not, they are still just thoughts – words and images your brain is producing in order to make sense of the world and protect you. But just like an overprotective parent or friend, sometimes that help can get in the way.
“So when do I defuse?”: When it comes to cognitive defusion, it’s not the truth of the thought that’s important, but rather, how helpful is the thought. For example, if having the thought “I have a lot of work to get done” helps you motivate yourself to get the work done and that’s something you want and value, then great! Continue holding on to the thought. But if being fused with that thought causes you excess stress, makes it difficult to concentrate on getting the work done, or prevents you from being present in moments where you have chosen not to complete your work, the holding on to this thought doesn’t sound very helpful. In that case, defuse!
What cognitive defusion isn’t: Cognitive defusion is not a method for reducing or get rid of thoughts and feelings. It is simply a way start recognising thoughts for what they really are (i.e. just thoughts), thereby giving you control over how you respond to those thoughts, instead of feeling like those thoughts have to control you.
At VCPS, we have a dedicated intake team to answer any questions you have about therapy. You can chat with our team in real-time online or give them a call on (03) 9419 7172. We would love to help you with your journey into therapy.
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