Defusion: Understanding and Managing Anxious Thoughts
A mindfulness-based approach to anxiety emphasizes the power and importance of accepting and observing our thoughts, rather than getting caught up in them or trying to suppress them. One key technique for achieving this is called "defusion."
Defusion means recognizing that thoughts are simply mental events, rather than facts or reality. They are not inherently good or bad, and they do not define us. They are simply words or images that come and go in our mind. They are not permanent, and they are not always accurate or true.
Often, our thoughts are influenced by past experiences, emotions, and beliefs. However, it's important to recognize that just because we have a thought, it doesn't mean it's true or accurate.
For example, someone may have the thought "I am not good enough," but that thought is not a fact or reality. It's simply a thought that may be influenced by past experiences, emotions, or beliefs. And these thoughts are not necessarily defining characteristics of the person.
Defusion helps individuals to understand that they don't have to get caught up in their thoughts or let them control their actions and behaviors. Instead, they can observe their thoughts objectively, and make choices about how to respond to them.
By recognizing that thoughts are simply mental events, we can begin to detach from them and not let them control our actions and feelings. This allows us to be more present in the moment and make choices that align with our values, rather than being controlled by our thoughts.
Here are some ways to practice defusion:
Practice "noting" your thoughts. This means simply acknowledging and observing your thoughts, without getting caught up in them or reacting to them. For example, you can say to yourself "I notice I am having the thought that I am not good enough" or simply "thinking, thinking" and let the thought pass. This can help to create distance from the thought and observe it objectively.
“I’m having the thought that”: Notice when you are getting caught up in a thought. Ask yourself, "What is the thought?" and name it. For example, "I am having the thought that I am not good enough."
Label thoughts as "descriptions" or "evaluations." Recognize that some thoughts simply describe a situation or event (e.g. "The sky is blue"), while others include an evaluation or judgment (e.g. "The sky is beautiful"). Practice differentiating between these types of thoughts and observe them objectively, without getting caught up in the evaluation or judgment.
Use imagery to create distance from the thought. Imagine the thought as a cloud in the sky, passing by.
Imagine the thought written on a piece of paper that you can hold in your hand and then let go of.
Use humor or playful language to defuse the thought. For example, "Oh, there goes that old thought again, trying to ruin my day.”
Thanking the mind: Instead of fighting or resisting thoughts, try thanking your mind for bringing them to your attention. Recognize that the mind is always working to protect and keep you safe, even if it sometimes brings up uncomfortable thoughts. You can say something like "Thanks mind, for bringing this thought to me."
Use a silly voice to say your thoughts out loud. This can help to defuse the power of the thought and create distance from it. It can also make the thought feel less serious and less likely to control your emotions. For example, you can say "I am not good enough" in a silly, exaggerated voice. This can also be a playful and lighthearted way to practice defusion.
By defusing from our thoughts, we can experience them without getting caught up in them. This allows us to observe them objectively and make choices about how to respond to them. Remember, thoughts are not facts, they are just thoughts.
Remember, defusion is a skill that takes practice, so don't be hard on yourself if you find it difficult at first. Remember that it is a process and it takes time to get better at it. Defusion is a powerful tool for creating psychological flexibility and living a more fulfilling life.