Feeling Stuck In Your Head? Try These Cognitive Defusion Exercises
On average, we have about 80,000 thoughts per day. Our thoughts shape how we see and interpret our experiences, our relationships, ourselves, and the world around us. Most of the time, we don’t even realize we’re thinking, like a radio that’s on in the background that we’ve tuned out. We don’t notice it until it gets loud, repetitive, or distressing.
The problem is that our thoughts are not always accurate, helpful, or positive. When we become fused with our thoughts, we start to see the world through them, confusing thoughts with reality. Instead of living our lives, we end up thinking about our lives, which pulls us away from the present moment, increases anxiety, and makes us feel stuck or overwhelmed. Additionally, our thoughts can sometimes feel authoritative and urgent, causing us to respond in ways that may not be helpful. Creating distance from our thoughts can help loosen their grip so we can respond intentionally rather than react automatically.
What Is Cognitive Defusion?
Cognitive defusion is a technique from Acceptance and Commitment Therapy (ACT) that teaches you to distance yourself from your thoughts so that you are looking at your thoughts rather than through them. When feeling overwhelmed with anxiety, cognitive defusion allows you to notice your thoughts and choose how you respond, rather than blindly believing in and acting on the thought.
When you are defused from your thoughts, you are aware of your thoughts and can make choices about how much you’d like to believe in and act on the thought. Rather than automatically believing a thought or acting on it, you create space to choose a response that aligns with your values and prioritizes your well-being.
Key Principles of Cognitive Defusion:
- Thoughts are not facts. Just because your mind says something doesn’t make it true.
- Thoughts may or may not matter. You decide if a thought deserves your attention.
- Thoughts are not orders. You don’t have to obey everything your mind tells you.
- Thoughts may or may not be wise. Some are helpful, some are noise.
How To Practice Cognitive Defusion:
Below are several imagery-based and mindfulness-based techniques to help you practice stepping back from your thoughts. Again, the goal is to detach from thoughts. You are not forcibly pushing thoughts out of your mind, nor are you clinging to your thoughts.
1
Writing on Sand
Imagine writing your thought in the sand at the seashore. Watch the waves roll in and wash the thought away.
2
Turn Down the Volume
Picture your thoughts as a television or radio playing in the background. Slowly turn the volume down until it fades into soft background noise.
3
The Mountaintop View
Become an observer of your mind by imagining yourself atop of a mountain watching thoughts from a distance.
4
Clouds in the Sky
Imagine your mind like a clear sky. Every time a thought pops into your head, imagine it as a cloud floating by in the sky. You watch it enter the sky, drift through, and move on.
5
Train Cars on a Track
Imagine your thoughts as train cars passing in front of you. You don’t have to hop on. You’re simply watching them roll by.
6
Leaves on a Stream
Imagine yourself sitting beside a stream. With each thought that pops into your head, imagine placing it on a leaf, dropping it into the stream, and watching it drift out of sight.
7
Conveyor Belt
Imagine your thoughts show up as boxes on a conveyor belt. You may choose to label each box: “worry,” “planning,” “self doubt,” “regretting,” etc.
8
Repeating a Phrase
When a thought surfaces, softly say: “I release you.” It acknowledges the thought without wrestling with it.
Final Thoughts
You don’t have to control or stop your thoughts to feel calmer. Instead, you need to change your relationship to them. Cognitive defusion gives you tools to observe what’s happening inside your mind without getting caught up in it. With practice, you start to feel more grounded, less reactive, and more in charge of where your attention goes.
If you are feeling overwhelmed by anxiety, intrusive thoughts, or constant mental noise, our therapists at Embodied Wellness Center can help. We specialize in mindfulness, somatic therapy, and evidence-based approaches for anxiety and stress. Reach out to learn how therapy can support you in quieting the mind and reconnecting with the present moment.
*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.
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