Ten Simple Techniques to Gain Perspective on Your Thoughts

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Acceptance and Commitment Therapy (ACT) posits that psychological challenges such as anxiety and depression arise when we rigidly believe our internal narratives. This phenomenon, known as cognitive fusion, occurs when we become so entangled with our thoughts that they dictate our actions, often in unhelpful ways. Conversely, cognitive defusion involves stepping back from these thoughts, viewing them as mere strings of words rather than as truths to be believed or commands to be obeyed. Defusion allows us to see thoughts for what they are: internal language, not necessarily reflective of reality.

The following is a list of defusion techniques that you can try to help you distance yourself from unhelpful thoughts. For simplicity, I have organized them into three distinct categories:

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Observe and Notice

One of the initial steps in managing your thoughts is to observe and notice them. This involves shifting your attention to your thoughts, which can be challenging if they are distressing. Start with neutral thoughts, like "What shall I have for breakfast?"

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1. Stop. Pause. Notice & Name
   Stop what you're doing, pause, take a slow, deep breath, and notice what your mind is saying. Identify the type of thought (e.g., worry, prediction, negative thought, judgment).
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2. Thoughts on a Computer Screen
   Visualize your thoughts as text on a screen. Play with the font size, color, or style to help you see them as mere words and sentences.
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3. Clouds in the Sky
   Imagine your thoughts written on clouds floating by in the sky. Observe them as they change shape or drift away, without holding onto any of them.

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Play with Language

Defusion aims to see thoughts as products of the mind whilst also taking the power out of them. Playing with language can be a fun and effective way to achieve this.

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1. Say it Slowly
   Take a challenging thought and say it very slowly, breaking down each part of the sentence.
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2. Repeat it Quickly
   Repeat a difficult thought quickly for 30-60 seconds. This technique helps you experience your thoughts as mere sounds.
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3. Sing Your Thoughts
   Sing your thoughts to a familiar tune. This can diminish the power of the thoughts. Classic songs such as "Happy Birthday to You" or "The Grand Old Duke of York" are great places to start.
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4. Use a Silly or Funny Voice
   Say your thoughts in a silly or funny voice, like a cartoon character or your favorite TV character, to help defuse them.

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Question Yourself

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Instead of blindly following your thoughts, adopt a curious and non-judgmental approach.

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1. What is My Mind Saying?
   Tune into your thoughts by asking, "What is my mind saying right now?" or "Hello mind, what are you trying to tell me?"
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2. Is This Thought Helpful?
   Ask yourself if the thought is helpful. Does it aid you in living the life you want or being the person you want to be in the moment?
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3. If I Buy into This Thought
   Consider the consequences of believing the thought. Ask yourself where it will lead you and what actions would be more helpful.

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Summary

The effectiveness of these techniques can vary from person to person. Experiment with a mix of strategies from each category to find what works best for you. The goal is to reduce the dominance of your thoughts, allowing you to make choices that lead to a richer, more meaningful life aligned with your values.
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Therapy in Hertford

‍Dr Maria Tucknott is a Private Clinical Psychologist and EMDR Europe Accredited Practitioner. She offers Acceptance and Commitment therapy in-person in and online. If you would like to book an appointment with Dr Tucknott or have a free 15 minute consultation then contact me through my contact form today.

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