Choose a thought that you find particularly bothersome.
Next, apply the defusion strategies below to it. Notice which ones help to create space between you and your negative thought.2
| Defusion strategy | Action |
|---|---|
| Label your thought as thought. | If you are thinking “Bob is a jerk,” say to yourself, “I am having the thought that Bob is a jerk,” or “I am telling myself the story that Bob is a jerk.” |
| Appreciate what your mind is trying to do. | Say to yourself, “I really get that you are trying to be of use. You are trying to keep me out of trouble and make sense of a difficult situation. Thanks.” |
| Repeat your negative thought out loud. | Say it with a silly voice (e.g., Eeyore from Winnie-the-Pooh) |
| Notice when you are being “hooked” by the thought. | Choose to become unhooked. |
| Notice when you are “buying into” a judgmental or blaming thought. | Ask yourself: Have I bought into this thought before?Is this an old and familiar pattern?Will buying into this story lead to a more fulfilling life, or will it lead to more pain and suffering in the long run? |