See my latest blog: Breaking Free: A Guide on Thought Defusion
By Angela U. Seymour, LPC
Have you ever tried to focus on something important, like a work/school project or an enjoyable moment with loved ones, only for thoughts to pop up and pull you away? Were the thoughts judgmental or distressing to you, and did you become depressed or anxious? We all have moments where our minds feel cluttered or overwhelming. Thoughts have a way of consuming our attention, particularly when they are upsetting. When this happens, you might feel "fused" with your thoughts—stuck or lost in them, unable to focus on anything else.
Thought Defusion is a set of skills from Acceptance and Commitment Therapy (ACT) designed to help you break free from this trap. The goal isn't to stop thinking; rather, it is to shift your attention from the content of the thoughts to the process of thinking. Defusion involves seeing thoughts and feelings for what they actually are—streams of words and passing sensations—rather than automatically accepting them as truth or facts.
When to Use Defusion
There are certain situations in which defusion is most helpful. You can practice these techniques when you notice you are "in your head" rather than in the present moment, focusing on what is in front of you. Specifically, look for these signs:
You feel triggered, or your thoughts become one-sided.
You feel lost in thought or preoccupied, and you lose track of time.
Anxiety spikes or your mood worsens due to a specific thought.
You lose perspective and become fixated on a specific idea.
Core Defusion Techniques
There are several methods of defusion, and it's beneficial to find the one that is right for you or for a given situation. Here are several methods to loosen the grip thoughts have on you. Try different ones to see which works best for your mind or situation.
1. Verbal & Auditory Shifts
Changing how you hear a thought can change how you feel about it.
The "I'm Having the Thought" Phrase: When an upsetting thought arises, place the phrase "I'm having the thought that..." in front of it. This simple addition creates distance between you and the thought.
Name the Story: Think of repetitive thoughts as familiar stories or narratives, such as the "I'm-a-failure story" or the "no-one-likes-me narrative". When they pop up, simply acknowledge them: "Ah, I see that story is playing again."
Label it: Is it a judgment, prediction, memory, unhelpful, or a specific cognitive distortion? Such as mind-reading (believing we know what others are thinking), negative filter (only noticing the bad stuff), emotional reasoning (I feel bad, so it must be bad), catastrophizing (imagining the worst), all-or-nothing thinking, or the internal critic, etc.
2. Visualizations
Visualizing your thoughts as external objects can help you step back and observe them.
Clouds in the Sky: Imagine placing your thoughts on clouds high in the sky and watching them slowly drift away. Remind yourself that thoughts, like clouds, come and go and have no substance.
The Computer Screen: Visualize your thoughts as open browser windows crowding your mind. Imagine intentionally clicking the "X" button on each one and watching them disappear.
The River: Imagine your thoughts, feelings, and images as debris (leaves or sticks) lazily floating down a river. Instead of struggling in the water, visualize yourself standing on the bank, simply watching it all flow by.
3. Shift Your Perspective
These techniques help you zoom out and reduce the intensity of the feelings.
The Movie Screen: Imagine your thoughts projected onto a large movie screen while you sit in the back row. Observe the scenes unfolding without getting lost in the movie.
Zoom Out: Picture yourself rising high above the earth. Notice how tiny your worries look from space and ask if the triggering thought feels as significant from that distance.
The Mountain: Visualize yourself as a mountain—strong, grounded, and permanent. Weather (thoughts and feelings) may storm on the surface, but the mountain stands firm and still beneath it.
Metaphors for Daily Life
Sometimes a quick metaphor can help you remember to step back.
The Passengers on the Bus
Imagine you are the driver of a bus. All the passengers are your thoughts, and some of them are critical or shouting directions.
The Defused Approach: You allow them to shout while you keep your focus on the road ahead. You are in the driver's seat, not them.
The Beach Ball
Trying to stop thoughts is like trying to hold an inflated beach ball underwater. It takes immense effort, and eventually, it pops up anyway.
The Defused Approach: Allow the ball to float around you on the surface. Just let it be there without trying to force it down.
The Train Station
Think of your mind as a train station. You can sit on the platform and watch the "thought trains" slowly pass by. You do not have to jump on every train that enters the station
Other Tips
Experiment and see which of these techniques works best for you. Practice them when you don't need them, so when you do, it will come easily to you. Some individuals find it easier to start off with a guided defusion practice before practicing on their own. YouTube and Insight Timer are good sources for this.
Keep in mind, defusion's job isn't to get rid of the thought, but to change its power over you. The thought might still be there, and it might still be loud—we’re just changing how you respond to it. It's natural to want to use a defusion technique to push a thought away, escape an uncomfortable feeling, or "numb out." However, this isn't defusion but avoidance. It can make the thought more intense if you try to avoid it.
Many thoughts aren't accurate or overlook important facts. However, even if a thought is 100% factually true, if you get "fused" with it and let it consume you, how does that help you? Does it motivate you take the next step toward your goals in an intentional, confident way? Or does it just leave you paralyzed or panicked? We defuse from thoughts not just because they are 'lies,' but because they aren't helping us move forward.
Thought defusion isn't meant to be used 100% of the time. Sometimes thoughts need to be processed and worked through; however, that is different from rumination or getting stuck in the thoughts.
Thoughts are a lot like clouds, coming and going. As long as we allow them to pass, we can refocus on being in the moment with what is most important to us. At first, using defusion techniques might feel challenging, but, like any skill, the more you practice, the more benefits you will get from them.
Acceptance and Commitment Therapy Resources:
The Happiness Trap (Second Edition): How to Stop Struggling and Start Living: https://amzn.to/49b2sh1
Stop Overthinking: Leaves on a Stream ACT Anxiety Skill: https://youtu.be/vjKltKKSur8?si=pAeqwoGMq7Q6Xgvu
ACT Cognitive Defusion For Overwhelming Thoughts: https://insig.ht/ybKZlIdyKZbutm_source=copy_link&utm_medium=content
The Cognitive Defusion Technique Worksheet: https://insig.ht/fc5LP0syKZb
About The Author: Angela U. Seymour, LPC, is a licensed professional counselor who is a Certified Clinical Trauma Specialist. She specializes in helping those with anxiety, depression, and trauma. She has extensive training in Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Dialectical Behavior Therapy (DBT). Other treatment approaches she is trained in include Acceptance and Commitment Therapy (ACT), Somatic Therapy, and Mindful Self-Compassion Therapy (MSC). She likes to use a combination of treatment techniques to help clients, as each client's needs are unique.