Cognitive Defusion: What it Is & Techniques to Try

What Is Cognitive Defusion?

Cognitive defusion is one of the most often used techniques in acceptance and commitment therapy (ACT), which involves seeing thoughts as just thoughts, not facts. It helps individuals to notice and separate from their thoughts, understanding they’re not permanent, much like clouds in the sky. This makes it easier to deal with challenging emotions without being overwhelmed by negative thinking.

How Does Cognitive Defusion Work

Cognitive defusion works by helping change an individual’s relationship with their thoughts. Instead of holding onto thoughts tightly as truths, one is encouraged to let them come and go freely. This is achieved through exercises that include labeling thoughts, visualizing them as objects floating by, or even saying them out loud in a silly voice.²

Benefits of Cognitive Defusion

The benefits of cognitive defusion include improved emotional regulation by helping a person become less emotionally reactive to their thoughts. It reduces impulsivity by allowing them to recognize that thoughts do not define reality and that one doesn’t need to act on them. It can also reduce negative self-talk by allowing a person to disconnect from judgmental thoughts. Finally, it helps people manage stress by staying in the present moment rather than focusing on the past or future.³

When to Use Cognitive Defusion

Cognitive defusion is helpful anytime emotions are dysregulated. For anxiety, it can reduce the intensity of anxious thoughts by allowing a person to observe them without being entangled. For depression, it helps break the cycle of negative thoughts and self-criticism. For anger, it can help a person detach from their angry thoughts and respond more calmly.

Cognitive defusion is also helpful when negative thinking or fixating on distressing thoughts comes up at random times throughout the day. If a person finds themselves focusing on negative thoughts, cognitive defusion is a great tool for creating some distance. It is also helpful for those who struggle with low self-esteem, as it can reduce the impact of negative self-talk.

10 Cognitive Defusion Techniques to Try

A variety of practical cognitive defusion techniques are available to help you start to gain some separation from your thoughts. These all include some variation on being able to externalize the thoughts and see them as outside of yourself or to notice them without getting too drawn in or taking the thoughts as facts.⁴

Here are ten cognitive defusion techniques to try:

1. Naming Your Thoughts

Naming your thoughts is the practice of naming and labeling your thoughts as they come up. For instance, if you have a critical thought about yourself, you would simply say, “I notice that I’m having a critical thought.” This allows you to acknowledge it without giving it any power or influence.

Here is how to practice naming your thoughts:

• Notice a distressing thought that comes up in your mind
• Label the thoughts as they arise
• Allow them to come and go – don’t try to make anything happen

2. Thought Bubbles

The thought bubbles technique takes naming your thoughts a step further by imagining you are putting thoughts that arise inside of a thought bubble. This can help you visualize separating from those thoughts.

Here is how to practice thought bubbles:

• Notice a distressing thought that comes up in your mind
• Visualize a carton thought bubble above your head
• Imagine placing your thoughts inside that bubble
• Allow the bubble to drift away

3. Mindful Observation

Mindful observation is a technique for connecting with the present moment and experiencing the things in your awareness more fully. This is a great practice to do daily for 2-3 minutes in order to build your capacity for awareness and start to build your attention.

Here is how to practice mindful observation:

• Choose something to focus on: The object you focus on can be anything from your five senses, such as your breath, music, color, or a smell.
• Focus your attention on your chosen object: Notice any details or sensory information about it. For example, does it have color, texture, or shape?
• Observe without judgment: Notice any thoughts, images, or body sensations that come up. If your mind wanders, simply notice that and gently bring your attention back.

4. Singing Your Thoughts

Singing your thoughts can be a creative and fun way to defuse your thoughts. It can help you externalize your thoughts, give them a place to go, give you a creative outlet, and be fun too.

Here is how to practice singing your thoughts:

• Notice a distressing thought that comes up in your mind
• Choose a musical style or genre
• Write lyrics based on your thought
• Compose the music – this could be in your head or in real life if you play an instrument
• Sing the song

5. Metaphor Creation

One of the most common metaphors for thought defusion is clouds in the sky. Imagine that your thoughts are clouds in the sky. Notice them without judgment, and then allow them to softly and gently float away and out of your awareness. You can create your own thought defusion metaphor.

Here is how to practice metaphor creation:

• Identify a container or vessel to hold your thoughts
• Describe the texture, color, or shape
• Sit quietly and notice a distressing thought that comes up in your mind
• Place the thoughts in the vessel
• Allow the thought to gently drift away – carried by water, wind, or any creature or vehicle
• Watch it drift further and further away until it is out of your awareness

6. Word Repetition

The next time you have a distressing thought, say it out loud or repeat it in your head over and over quickly. This can take the thought out of context and help to reduce its impact.

Here is how to practice word repetition:

• Notice a distressing thought that comes up in your mind
• Identify a word or short phrase for your distressing thought
• Say it over and over rapidly in your head or out loud
• Notice the word or phrase start to lose its power

7. Thank You, Mind

Sometimes, your mind is trying to be helpful by preparing you for the worst or ruminating on negative thoughts. When noticing an unhelpful thought, respond with “thank you, mind,” acknowledging the thought without engaging with it.

Here is how to practice thank you, mind:

• Notice a distressing thought that comes up in your mind
• Remind yourself that it is only a thought, not a fact or reality
• Say to yourself or out loud, “Thank you, mind,” and let the thought go

8. Teflon Mind

Visualize your thoughts hitting a Teflon-coated pan and trying to stick but sliding right off. Nothing sticks to Teflon! This can help you visualize detaching from those thoughts.

Here is how to practice teflon mind:

• Notice a distressing thought that comes up in your mind
• Imagine throwing the thought into a Teflon-coated pan
• Visualize it not sticking at all but sliding right off
• Notice that your unhelpful thoughts don’t stick to you, either.

9. Silly Voice

Repeat the negative thought in your mind or out loud in a silly or exaggerated voice. You might imagine the voice of a cartoon character or come up with the silliest-sounding voice you can make up. This can help to take the weight and seriousness out of the thought.

Here is how to practice silly voice:

• Notice a distressing thought that comes up in your mind
• Say the thought in your mind or out loud in a silly voice
• You could even try a few different silly voices
• Notice that the thought isn’t so serious

10. Observing Self

Imagine stepping back and observing your thoughts from the perspective of an impartial third party. You might imagine that you are a fly on the wall, an uninvolved person watching from the other side of the room, or even that you’re watching the thought on a movie screen. This helps you detach and gain distance from the thought.

Here is how to practice observing self:

• Notice a distressing thought that comes up in your mind
• Visualize your thoughts playing out as an image or scene
• Imagine yourself as an impartial witness, watching from a distance or on a screen
• Observe with curiosity but no attachment

When to Seek Professional Support

If you start to notice that negative, anxious, or depressed thoughts are overwhelming you, it might be time to consider talking to a mental health professional. If you find that you are spending a great deal of time obsessing about your thoughts and/or practicing compulsive behaviors to cope with those thoughts, you should seek out a mental health evaluation as soon as possible. This is a possible sign of OCD, which is a serious mental health condition that usually worsens without proper treatment.

An online therapist directory or online therapy platform be helpful for finding a therapist and getting started with online appointments. If you are having trouble functioning in your daily life, you may want to consider finding a psychiatrist for an evaluation.