Cognitive Defusion

Author: Diana Gordon, Psy.D.

As cognitive behavioral therapists, the clinicians at SFBayCBT use a variety of techniques to help people cope with distressing thoughts. What we think impacts how we feel, which in turn impacts how we behave. When we can intervene and use strategies to cope with negative thoughts, we can often change both how we feel and how we behave in challenging situations.

Sometimes, we have negative thoughts that are really hard to modify or change. This might be because these thoughts are not actually distorted or inaccurate (as described in this blog post). Or it might be because they are so distressing that it’s difficult for us to calm down enough to engage with them intellectually. One strategy that we use to work with thoughts like this is Cognitive Defusion. Cognitive Defusion is simply the process of stepping back from your thoughts, and recognizing that they only have as much power as you give them. While thoughts can bring up a lot of really difficult feelings, ultimately we decide how much we believe them. They are not always factual. We can have a thought, but we don’t have to “buy” it. We don’t have to accept it as truth. And we certainly don’t have to act on it. Cognitive Defusion strategies allow you to step back, evaluate, and decide what to do next.

Cognitive Defusion can be challenging because when we are having thoughts that bring up a lot of strong emotions, it is really hard to not get caught up in believing everything our mind is telling us. Below, we will outline some great strategies to start experimenting with Cognitive Defusion. Remember that sometimes you might have to try more than one of these before you start to calm down, step back, and recognize that you have control over what you do with these thoughts.

1. Label your thoughts- “I’m having the thought that I’m worthless” instead of “I’m worthless.” Notice how labeling it as a thought reminds you that it’s just a thought, not necessarily a statement of fact.  
2. Pragmatism- if you buy into that thought and let it control you, where does that leave you? What do you get for buying into it? How does that thought work for you in the long run? Can you ignore that thought and do as you please, even though your mind is telling you not to? Try thanking your mind for the input (thanks for that thought, mind!) and behaving however you please.
3. Meditative- Let your thoughts come and go like passing clouds or cars
4. Bullying Reframe- What's it like to be pushed around by that thought/belief/idea? Do you want to have it run your life, tell you what to do all the time?
5. The observing self- take a step back and look at this thought from your observing self. Observe the thought with curiosity and without judgment.
6. Insight- When you buy into this thought, or give it all your attention, how does your behavior change? What do you start or stop doing when it shows up?
7. Secondary gains- When this thought shows up, if you take it at face value and go along with it? What feelings, thoughts, or situations does it help you avoid (in the short term)?
8. Distraction- do something enjoyable for yourself, and don't invite the thought with you! If the thought comes up while you are doing something else, let it know it's not welcome.
   
   

    Rather than judging thoughts as good or bad, Cognitive Defusion helps you evaluate whether thoughts are helpful or unhelpful. Once you’ve defused from your thoughts, you can decide what to do with them. Will you jump into problem solving mode? Will you practice some self-care to help yourself feel calmer and more centered while you’re coping with difficult feelings? Cognitive Defusion techniques help you regain your sense of control so that you can decide how to behave, rather than feeling compelled to behave in a particular way. If you’d like to learn more about this and other strategies for managing challenging thoughts and feelings, feel free reach out to us for a free phone consultation.