Unhooking from Unwanted Thoughts and Feelings: An Introduction to Defusion in ACT
Our minds are constantly buzzing with thoughts—some helpful, some neutral, and others that can pull us into a cycle of worry, self-criticism, or distress. Acceptance and Commitment Therapy (ACT) offers a unique approach to dealing with difficult thoughts and emotions, one of which is defusion—a skill that helps us “unhook” from unhelpful thoughts rather than getting tangled up in them.
What Is Defusion?
Defusion is about changing our relationship with our thoughts rather than trying to eliminate or control them. Instead of treating thoughts as absolute truths or commands that must be obeyed, defusion helps us see them as passing mental events—words and images generated by the mind.
For example, if the thought “I’m not good enough” appears, a person who is fused with this thought might believe it completely, letting it dictate their emotions and actions. Through defusion, they can step back and recognise that it is just a thought, not an ultimate truth.
The goal of defusion isn’t to get rid of negative thoughts but to create space between us and them so that we can respond more flexibly, rather than reacting automatically.
Techniques for Defusing from Unhelpful Thoughts
Here are some practical ways to practice defusion from unwanted thoughts and feelings:
1. Notice and Name the Thought
Instead of saying, “I’m a failure,” reframe it as “I’m having the thought that I’m a failure.” This slight shift helps create distance between you and the thought, reducing its power.
2. Say It in a Funny Voice
Try saying the thought in the voice of a cartoon character or singing it to the tune of “Happy Birthday.” This makes the thought feel less serious and rigid, helping to weaken its emotional grip.
3. Thank Your Mind
When an intrusive or negative thought pops up, respond with, “Thanks, mind, for that interesting thought!” This reminds you that your brain is simply doing what it does—generating thoughts—and you don’t have to take every thought seriously.
4. Turn the Thought into an Object
Visualise the thought as a leaf floating down a stream, a cloud drifting in the sky, or text on a screen. This technique helps you step back and observe the thought rather than being consumed by it.
5. Use Repetition to Weaken the Thought’s Power
Pick a negative thought and repeat it aloud rapidly for 30 seconds. You’ll notice that the words start to lose their meaning, turning into mere sounds. This shows that thoughts only have as much power as we give them.
6. Ask Yourself: Is This Thought Helpful?
Rather than debating whether a thought is true or false, consider whether it helps you move toward your values and goals. If the thought isn’t useful, you don’t need to engage with it.
7. The Hands as Thoughts Exercise
Hold your hands close to your face to represent being fused with your thoughts—you can’t see much beyond them. Now, slowly move your hands away. You can still see them, but they no longer block your vision. This illustrates that thoughts don’t disappear, but you can create space to focus on what matters.
Why Defusion Matters
Practising defusion can help reduce anxiety, self-doubt, and overthinking. It allows us to respond to challenges with more clarity, flexibility, and self-compassion. Instead of battling our thoughts, we learn to coexist with them while still living according to our values.
Next time an unhelpful thought arises, try one of these techniques and see how it changes your experience. The goal isn’t to silence your thoughts but to break free from their grip—so you can live with greater ease and intention.
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