The Power of Cognitive Defusion
Cognitive defusion is a key component of Acceptance and Commitment Therapy (ACT) that helps us gain perspective and healthy distance from our thoughts and feelings. Cognitive defusion allows us to move from narrowly focused attention to the broad, expansive perspective of objective awareness.
The concept of cognitive defusion is not unique ACT. The teaching of moving from content in the mind to pure consciousness is an ancient practice that can be found in many spiritual traditions, meditation practices, and psychological theories. An Internal Family Systems perspective would describe cognitive defusion as moving from the perspective of a part to the perspective of the Self. In Dialectical Behavior Therapy (DBT), cognitive defusion is seen as moving from emotion mind or analytical mind into wise mind. Many other psychological theories and spiritual practices have their own language for this same phenomenon.
How to Practice
Practicing cognitive defusion is quite simple; the goal is to reframe your thinking to gain perspective. Cognitive defusion reminds us that our thoughts and emotions, while they may not feel like it in the moment, are passing experiences. Here are some strategies to practice cognitive defusion:
"I’m having the thought that… (thought)” or “I am experiencing…(emotion)”
Insert these simple phrases before thoughts and emotions to gain cognitive distance.
Visualize the thought or emotion passing by
Imagine the thought or emotion as a leaf blowing away in the breeze or floating down the river. Notice how your awareness is the unchanging backdrop, such as the sky or river in these examples.
Invite thoughts and emotions to arise, then feel them diffuse into space
Resistance creates a stronger bond with distressing thoughts and emotions. Instead, practice inviting the thoughts and emotions in. Let the thought or emotion completely wash over you, then imagine the thought or emotion wash into the space all around you. Finally, allow the thought or emotion to wash into the spaciousness that extends infinitely in every direction.
