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cognitive

Cognitive Defusion

Learning to observe thoughts without being fused with them, reducing their power.

Source: Described in 'Rewire Your Anxious Brain' by Catherine M. Pittman and Elizabeth M. Karle (crediting Steven Hayes and Acceptance and Commitment Therapy/ACT) and 'Why Has Nobody Told Me This Before' by Julie Smith. Core technique from ACT (Acceptance and Commitment Therapy).

5-10 minutes
beginner
anxietydepressionruminationstress

How to practice

  1. 1Notice a difficult thought
  2. 2Say to yourself: 'I'm having the thought that...'
  3. 3Or: 'My mind is telling me...'
  4. 4Create distance between you and the thought
  5. 5See thoughts as mental events, not facts

Based on literature

Rewire Your Anxious Brain

Catherine M. Pittman, Elizabeth M. Karle • 2015

How to use the neuroscience of fear to end anxiety, panic, and worry.

Why Has Nobody Told Me This Before

Julie Smith • 2022

Practical tools for managing your mental health.