Our thoughts and feelings can color how we see the world. It is like your thoughts are a pair of sunglasses that shade the world in a certain way. 

For example, if you are worried about how you could need a bathroom urgently then every activity is seen through this lens of fear about bathroom access. 

If fusion is wearing the sunglasses, then defusion would be taking off the sunglasses. Your worry about the bathroom might still be there, but it isn’t dictating your behavior. 

Defusion is about gaining distance or perspective on your thoughts so that they don’t control your behavior or experiences. You can look at your thoughts, like sunglasses in your hand, rather than through your thoughts, like wearing the sunglasses.

When we have distance from our thoughts, we are able to see them as thoughts rather than truth. The emotions related to our thoughts feel less big and overwhelming.

How to start using defusion:

I. It can be as simple as changing your language!

  • Identify thoughts, feelings, and physical sensations as what they are by adding language:
    • “I’m having the thought that…”
    • “Right now I am feeling…”
  • Even though it is just a small shift, thinking “I’m never going to get better” feels different than “I’m having the thought that I’m never going to get better” 

II. Recognize that thoughts and feelings do not have to dictate your behavior:

  • Imagine that you are driving a bus with loud, demanding passengers. Your thoughts and memories are like the passengers on the bus, they may yell and make a fuss, but you are still driving and in control of where you take the bus. No matter your thoughts, you can still control your behavior and decide where you want to go in life. Watch a video on this concept here

III. Take a mindful approach and observe your thoughts:

  • Imagine your thoughts as leaves floating down a stream. You can watch each thought as a leaf that gently floats by. You do not need to grab on to the leaves, you can just let them drift away. Listen to a guided audio here
  • Think of your mind as the sky and your thoughts and feelings as clouds. Imagine your thoughts as clouds in the sky. You can watch your thoughts pass you by on clouds, high up in the sky. Listen to a guided audio here.