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Acceptance and Commitment Therapy•For Adults

Defusion Techniques Guide

A guide to cognitive defusion exercises with practical examples.

Defusion means changing your relationship with thoughts — not changing the thoughts themselves.

Defusion exercises

  • "I'm having the thought that..."
  • "My mind is telling me..."
  • Say it in a silly voice
  • Sing it to "Happy Birthday"
  • Thank your mind for that thought
  • Name the story: "Ah, the not good enough story"

When to use defusion

Use defusion when a thought is unhelpful and you keep getting stuck on it, or when a thought is leading you away from your values.

This resource is for educational purposes and is not a substitute for professional support.

Source: TheTherapies (thetherapies.vercel.app) — Part of Acceptance and Commitment Therapy resources.