Jan 20 2025 13 mins
What if there was a simple yet powerful way to step back from the whirlwind of worry, self-criticism, and negative thinking that's clouding your mind?
In this episode, I introduce defusion, a powerful strategy from acceptance and commitment therapy designed to manage difficult thoughts and mental health challenges like anxiety, depression, and stress. I discuss cognitive fusion and its impact, and then present the Defusion Wheel, a practical tool I created to help unhook from unhelpful thoughts.
I guide listeners through various defusion techniques categorised into observing and noticing thoughts, playing with language, and questioning thoughts. This approach aims to change our relationship with thoughts, reducing their emotional grip and helping us live a life aligned with our values.
Highlights of this episode include:
01:18 Understanding Cognitive Fusion and Its Impact
03:11 Introduction to Defusion and Stepping Back from Thoughts
05:02 Observe and Notice Techniques
06:50 Play with Language: Making Thoughts Less Powerful
09:23 Question Yourself: Shifting from Believing to Evaluating Thoughts
BONUS CONTENT
Curious about the Defusion Wheel? Read the free article here or to try out some of the techniques access the downloadable worksheet here.
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DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.