Defusion

Defusion refers to the psychological process of distancing oneself from thoughts, feelings, and sensations, recognizing them as mental events rather than literal truths. It involves observing these experiences without getting caught up in their content or being controlled by them. The goal is to reduce the impact of difficult emotions and unhelpful thoughts, allowing for greater psychological flexibility and freedom of choice in response to challenging situations. This process is a core component of Acceptance and Commitment Therapy (ACT) and other mindfulness-based approaches. It's about detaching from the story a thought tells, and seeing it as just a thought.

Defusion meaning with examples

• During her anxiety attacks, Sarah practiced defusion by acknowledging her racing thoughts as simply thoughts and not absolute realities. She'd say to herself, 'I'm having the thought that I'm going to fail' and then redirect her focus. This helped her manage her anxiety and prevent it from spiraling out of control, which provided a sense of inner peace.
• The therapist taught John techniques of defusion. He would imagine the words 'I am a failure' written on a leaf and letting it float away down a stream. This allowed him to see these harsh self-criticisms as separate from his sense of self and reducing their power over his actions and boosting his self-worth.
• After receiving critical feedback at work, Maria used defusion by noticing the physical sensations of shame without getting lost in judging herself. She labeled her feelings as 'feeling the feeling of shame' to understand how the body reacts to critical events. She then refocused on her work, enabling her to continue working without the negative feelings hindering the workflow.
• A child struggling with bedtime anxiety might learn defusion by singing his anxious thoughts in a silly voice or picturing his fear as a cartoon character. These exercises help the child distance himself from the thoughts and emotions, helping in a calm transition to bedtime.