Cognitive Defusion: Separating From Anxious Thoughts

Persistent and overwhelming anxious thoughts can contribute to anxiety disorders. Psychotherapeutic approaches like acceptance and commitment therapy (ACT) and cognitive-behavioral therapy (CBT) employ a technique called cognitive defusion, which involves recognizing and addressing these thoughts.

Cognitive Defusion Exercises:

1. Your Mind, With a Capital "M": - View your mind as separate from yourself, as a distinct entity. - Address it as "Mind" and acknowledge its chatter without judgment. - This externalization can create distance between you and your thoughts.

2. The Car Radio That Won't Turn Off: - Imagine yourself in a car with an annoying radio station playing your anxious thoughts. - Accept that the thoughts are present and the noise is unpleasant. - You don't have to like the thoughts, but you can tolerate them.

3. A Keychain in Your Pocket: - Assign each common anxious thought to a specific key on your keychain. - When you use a key, think of the corresponding thought. - Notice that you can carry the thought without always thinking it.

4. A Bossy Bully: - Envision your thought as a bully and question who's truly in charge. - Assert yourself against the bully and challenge its authority. - Don't shy away from colorful language if it helps.

5. Thoughts for Sale: - Distinguish between thoughts you have and thoughts you accept as true. - Label thoughts as judgments, criticisms, comparisons, or exaggerations. - Ask yourself if you desire to "purchase" the thought and consider its cost.

Purpose of Cognitive Defusion Exercises: - Defusion exercises aim to lessen attachment to unhelpful beliefs. - While they may not entirely eliminate anxious thoughts, they can significantly reduce their impact.