How to Handle Uncomfortable Thoughts
What is Cognitive Defusion and how can it be used to handle uncomfortable thoughts?
By Charlotte Burlos
Sometimes we may find that our thoughts feel overwhelming, we get wrapped up in them, or that they may tend to dictate how our day goes. We may find that our thoughts change the ways we behave, which may lead to a cycle of negative behavior or feelings. Uncomfortable thoughts may be seen in people experiencing anxiety, depression, and a variety of other mental health concerns.
It is possible to find detachment from our thoughts with the practice of cognitive defusion. This technique is a part of a type of therapy called Acceptance and Commitment Therapy (ACT), founded by Dr. Steven C. Hayes. ACT is largely centered around the ideas of acceptance, values, behavior changes, and mindfulness practices used to increase psychological flexibility and positive outcomes. ACT emphasizes the acceptance of feelings as they arise, rather than pushing them away or fighting with them. Thoughts themselves do not need to cause suffering, the suffering we experience typically comes from the meaning that we assign to our thoughts which tends to cause distress rather than the thought itself.
When we are experiencing fusion with our thoughts, we may have a hard time separating the thought from ourselves, we may have a hard time living in the present moment, or we may find that our thoughts become hard to separate from our current reality. A visual example of fusion with our thoughts can be seen by using our hands. For example, if you were to hold your hands very close to your face, it makes it nearly impossible to see the world around you, as all you can see are your hands. In this example, our hands represent our thoughts. If we hold our thoughts so closely to us and become wrapped up in them, it can be difficult to experience the world around us fully, as we will not be fully present. When moving your hands away from your face, or defusing yourself from your thoughts, you are able to see the present moment more clearly.
The process of cognitive defusion allows us to separate from the thoughts that are playing in our minds. This may entail becoming observers of our thoughts, simply observing what the mind is doing, but not becoming tangled in the noise of the mind. Another example may include viewing “thoughts as clouds.” Imagine going outside and looking into the sky to see the clouds. The clouds pass by in the sky and we are able to observe them, but we recognize that we are not attached to the clouds. We can do the same thing with our thoughts. We have the ability to recognize our thoughts popping up in the mind and passing by, without becoming attached to them or believing any uncomfortable thoughts to be true. This can allow us to not feel controlled by our thoughts because we consider them to just be the noise of our mind. Other techniques to practice cognitive defusion may include repeating your thoughts using a silly voice or saying “I’m having the thought that…” For example, next time you have the thought that something bad is going to happen, saying “I’m having the thought that something bad is going to happen'' allows you to see yourself as separate from what our mind is doing and recognize that this is just a thought, but this thought is not the current reality.
There are a variety of cognitive defusion techniques that may be helpful when facing uncomfortable thoughts. There are helpful workbooks that include more information about ACT and techniques such as cognitive defusion. Literature from Dr. Steven C. Hayes and Dr. Russ Harris are helpful places to look for more information about ACT and its techniques.
If you are interested in learning more about cognitive defusion, handling troubling thoughts, or living more present-focused, and how this may fit into your unique mental health journey, reach out to a mental health provider at Sweetgrass Psychiatry in Mount Pleasant, SC or Isle of Palms, SC.
Source:
Thought Defusion Techniques. TherapistAid. https://www.therapistaid.com/worksheets/thought-defusion-techniques