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Cognitive Defusion Techniques Guide

This document outlines steps for cognitive defusion: A) Identify an activating event and believable thoughts about the event. B) Consider the consequences of believing the thoughts and not believing them. C) Optional step is to generate a balanced alternative thought. D) Provides examples of defusion exercises like noticing and labeling thoughts, saying thoughts slowly or in funny voices, practicing mindfulness, and using metaphors to change perspective of thoughts. The goal is to see thoughts as passing mental events rather than facts or dangers.

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279 views1 page

Cognitive Defusion Techniques Guide

This document outlines steps for cognitive defusion: A) Identify an activating event and believable thoughts about the event. B) Consider the consequences of believing the thoughts and not believing them. C) Optional step is to generate a balanced alternative thought. D) Provides examples of defusion exercises like noticing and labeling thoughts, saying thoughts slowly or in funny voices, practicing mindfulness, and using metaphors to change perspective of thoughts. The goal is to see thoughts as passing mental events rather than facts or dangers.

Uploaded by

sigal ardan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

A

Activating Event

Believable Thoughts

What, where, when, who with. Outside event or internal trigger, real or imagined.

What went through your mind at that time.

C Consequences Consequences of Believing the Thought


Pick a thought from column B. How do you react when you believe this thought?

Consequences of Not Believing the Thought


How are you likely to behave and feel if you do not believe the thought?

Balanced alternative thoughtoptional

De-fuse

Examples of Defusion Exercises


Notice unhelpful thoughts. Say them slowly. Write them down. Say them in funny voices. Label unhelpful thoughts and emotions, e.g. an judgement, a prediction, a feeling, a sensation, a memory etc Practice mindfulness so that you can better notice when you are in the present moment versus when you are stuck in your head in the past or future. Use metaphors to help get a different view of your thoughts, feelings, and self evaluations o E.g. Passengers on the Bus, The Beach Ball, The River, The Thought Train, Radio Doom & Gloom, Mind Monsters, Quicksand, Storyteller STOP, STEP BACK. OBSERVE (what you are feeling and thinking; how the other person is acting).

Defusion involves seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). What defusion technique could you use?

www.getselfhelp.co.uk

Carol Vivyan 2009. Adapted from Ciarrochi & Bailey 2008

www.get.gg

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