Cognitive defusion (originally called cognitive distancing) is a process where we choose a different relationship with the stream of thought that flows through our heads. This changed relationship can be characterized by more distance from negative thoughts and more mindful observation of our thoughts rather than getting swept up by them.
Cognitive defusion is the technique of becoming untangled from our thoughts. While cognitive fusion is the process of believing that our thoughts are literally true, cognitive defusion is the ability to regard thoughts simply as thoughts. The result of defusion is a decre3ase in the thought’s power over us as we loosen out attachment to the thought. The thought would not be something you had to believe or disbelieve, but would be only something you would notice. The goal of practicing defusion is to become more flexible around the thought, and to have a little more distance from it.
Cognitive defusion can be especially helpful when:
- You’re having depressive thoughts
- Have thoughts about low self-worth
- Are ruminating (mentally replaying something that happened)
- Are worrying (imagining something scary happening in the future)
Defusion Metaphors
The following metaphors can facilitate an understanding of fusion and defusion. They can also be used as exercises to experience defusion.
Hands in Front of Face Exercise
Put your hands on your lap, side-by-side as if they are pages in a book. Your hands represent your thoughts, particularly your repetitive, negative thoughts. Now slowly bring your hands up to your face to where they are almost touching your face and covering your eyes, so you can only see between the gaps of your fingers.
Notice how hard it is to see much other than your hands. You’re entangled by them. You’re cut off and disconnected from your environment. Very little information can get in.
Imagine what it would be like to go around all day like this. How difficult it would be to act effectively or respond to life’s challenges.
This is what is meant by fusion.
Now, slowly lower your hands and return them to your lap. Notice what happens as the space between you and your hands (thoughts) increases. Notice what happens between you and the room; how much more information is coming in, how much easier it is to engage in the world and take effective action.
This is what is meant by defusion.
Notice also that your hands (thoughts) haven’t disappeared: they’re sitting right there. And if there is something useful and workable you can do with them, by all means use them. If not, just let them sit there.
This is defusion. We get some space from our problematic thoughts, some flexibility in our behavior.
Passengers on the Bus Exercise
Since we see people or things as separate from ourselves, another way to defuse language is to imagine thoughts as people or objects. The Passengers on the Bus metaphor capitalizes on this method. It also highlights two other therapeutic processes: acceptance of difficult feelings and value-driven action.
Imagine your life journey is like driving a bus. Now picture the bus and yourself as the driver. There are passengers in the bus and you are picking up additional passengers.
Think of these passengers as your thoughts, feelings, bodily states, memories, fantasies, and so on. Some of these passengers (thoughts) are quite lovely like, “I have great kids.” But a whole bunch of them? Not so much.
In fact, many of them are thoroughly obnoxious: bullying, intimidating, shaming, etc. (“Don’t do it, you’ll make a fool of yourself”, “Deep down, you’re just a selfish person,” “Why bother?” “No one who really knew you could love you.”)
These passengers don’t hesitate to speak up and criticize you. Furthermore, they start telling you how to drive, “Turn left here, pull over, slow down, speed up.”
So, as the bus driver, what do you do? You could argue with them or tell them to quiet down, I suppose. You could even stop the bus and really try to reason with them. But notice: You’re not driving the bus anymore, you’re dealing with them and there can be a lot of them; and some of them are pretty strong. Chances are — instead of bowing to reason — they will tell you to do what they say, or else they might have to get right in your face. If you do obey them, they say, well maybe they might back off.
But here’s the thing: You are the driver of the bus. You may not be able to silence or totally control them, but the passengers can’t make you do anything. Are you going to obey them, try to control them? Or keep driving the bus, making the stops you want to make, moving toward your destination?