Most of us have experienced intrusive or anxious thoughts from time to time. For some people, these thoughts are especially ‘sticky’ or overwhelming. We often think of thoughts as a core part of who we are, and thoughts are an important aspect of being human. They give us important messages and information about our needs and values. However, we can be so consumed by the messages of our thoughts that we have difficulty engaging with the present moment. We might try to suppress our thoughts or battle with them, which can take us further away from the here and now and may only make our thoughts stronger. Thankfully, there are strategies that can help us disentangle from our thoughts and engage more deeply with the people and activities that matter to us.

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What is Cognitive Fusion and Defusion?

Cognitive fusion is the (often automatic) act of tying meaning and value to the content of our thoughts. We often take our thoughts as true, urgent, and requiring mental or physical actions from us. This can be encouraged by common statements in our society like “your thoughts create your reality” or “you are what you think.” We can begin to see ourselves, others and the world through the lens of our automatic thoughts, rather than our values. Cognitive defusion is a term referring to a variety of techniques that assist us in having a different relationship with our thoughts.  The concept refers to the act of creating some distance from thoughts, noticing them, and refocusing on the present moment. We can look at our thoughts rather than looking at the world from them.

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Cognitive Defusion Techniques: 

1. Non-Engagement Strategies: 

Non engagement strategies are one form of cognitive defusion often utilized in OCD treatment. Rather than engaging with intrusive thoughts, we choose to disengage with them. 

Example: Someone has the thought, what if the stove is still on and my house burns down?

Non Engagement Responses:

“Maybe, maybe not.”

“Thanks, brain, but I don’t need to figure this out right now.”

“That would suck!”

These responses accept the presence of uncertainty without trying to figure out or solve the intrusive thoughts. By allowing difficult thoughts and emotions to coexist with us, we can interrupt the cycle of taking actions based on our anxiety. 

‍2. Externalize the thought using humor:

One way to begin to observe our thoughts externally is to use techniques involving humor. A common technique is changing the sound or pace of the thought while saying it out loud. You might sing the thought out loud or say it quickly in the voice of mickey mouse. This helps us notice thoughts as mental activity rather than a truth we need to act on.

3. Personify the thought: 

When we notice certain patterns in our thoughts, it can be helpful to give them a name or quirky personality. For example, we might respond to an inner critic by noticing it and saying “there’s Josh again, worrying that I might not be good enough.” This allows us to notice that the thought is coming from one part of us, but does not define who we are. 

4. Preface the thought: 

One helpful way to start engaging in cognitive defusion is to notice our thoughts with some distance.  A common method is to include “I’m having the thought that…” or “I’m noticing a judgment that…” to create some distance between us and our thoughts and feelings. For example, a person experiencing intrusive thoughts might have the fear that they want to hurt someone. The person could respond to the thought by thinking or saying, “I notice I’m having the thought that I could hurt someone.”

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Visualizations

Visualization techniques can assist us with creating distance between our thoughts and who we are. They can also serve as a form of mindfulness, which is the art of noticing and being present with our thoughts and feelings. 

1. Leaves on a stream: 

Close your eyes and imagine a river or stream. As you notice the river, notice the leaves passing by on the stream. After a few moments, imagine yourself gently placing a distressing thought onto a leaf and watching as it passes by. Continue with as many thoughts as you’d like and notice how thoughts come and go. 

2. Clouds in the sky: 

Close your eyes and think of a bright blue sky. Imagine a distressing thought on a single cloud, and notice how the cloud compares to the sky. Take a few deep breaths as you observe how thoughts and feelings pass by.

Reconnecting with Values

Cognitive defusion is a way for us to become more connected with the full range of experiences we have, including difficult thoughts and feelings. Battling our thoughts and feelings often takes us out of the present moment and can disconnect us from what we find meaningful. When practicing cognitive defusion, it can be useful to use our values as an anchor for our attention and actions. A good place to start is reflecting on your own experiences. 

Some questions to ask are:

• What do I want my life to be about?
• What is most important to me?
• When do I feel the most fulfillment and meaning?
• What personal qualities do I want to cultivate?
• If I wasn’t having this difficult thought or feeling, what action would I want to take?

Thoughts and emotions can be an important part of decision-making, but values are another essential element of what actions we take. Sometimes moving towards our values requires accepting the presence of difficult thoughts and feelings and still choosing to engage in meaningful activities. For those with OCD or anxiety, acting based on the messages of our thoughts often means avoiding activities that are important to us. Cognitive defusion is one way to acknowledge that our thoughts don’t define who we are, and don’t need to dictate our actions either.

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Resources

• Defusion and OCD: Useful techniques that are easy to try‍
• Thought Defusion Worksheet‍
• Meditation apps such as insight timer and headspace contain meditations similar to the ones described here. 

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