cOGNITIVE DEFUSION

🔎Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. Some of these thoughts are unhelpful & self-critical.

Have you found yourself caught up on those thoughts not being able to stop thinking about them?

🔆This is called FUSION

When we are in a state of fusion with our thoughts, it seems as if:

🔹thoughts are reality & are happening in the present moment
🔹thoughts are the absolute truth
🔹thoughts are important & we have to take them seriously
🔹thoughts are orders & we have to obey them without questioning
🔹thoughts are wise & we have to follow their advice
🔹thoughts are threats & frightening

✳️DEFUSION

Defusion involves distancing, stepping back & observing thoughts & feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts).

In a state of defusion with our thoughts, it seems as if:

🔹thoughts are merely sounds, words, stories, bits of language
🔹thoughts may or may not be the truth
🔹thoughts may or may not be important
🔹thoughts are not orders, we don't have to obey them
🔹thoughts may or may not be wise
🔹thoughts are never threats, even the most painful ones does not represent a threat to us

Defusion techniques

Think about a self-critical thought that often comes to your mind. Now try to say:

✳️" I am having the thought that ..."
✳️" The story I am telling myself is ..."
✳️" I am having the feeling of ..."
✳️Put a funny melody onto the thought (e.g. happy birthday song)
✳️Put funny cartoon voices onto the thought (e.g think of Shrek saying the thought)
✳️See the thought as a slogan of an advertisement

🔆The goal is to learn how to build a different relationship with our thoughts, giving them space and seeing them for what they are. 

Check my Instagram post for more.