Get Unstuck From Thoughts

Defusion helps you step back and see thoughts as just thoughts—not absolute truths. Instead of getting caught up in them, you can learn to observe them with curiosity and openness. This shift allows you to respond more flexibly rather than reacting automatically. Defusion helps you step back and see thoughts as just thoughts—not absolute truths.

Naming Your Thoughts

Our minds generate thousands of thoughts each day, but not all of them are facts. By noticing and labeling your thoughts, you can create distance from them. Instead of seeing them as absolute truths, you can recognize them as passing mental events.

Example: Instead of "I'm not good enough," try "I'm noticing the thought that I'm not good enough."

The Silly Voice Technique

Thoughts can feel overwhelming when we take them too seriously. One way to loosen their grip is by repeating a distressing thought in a playful or exaggerated voice—like a cartoon character or opera singer. This simple shift can help highlight the thought’s impermanence and reduce its emotional intensity.

Give Your Mind a Name

If your mind has a name, then it is different from "you." When you listen to someone else, you can choose to agree with what they say or not. Instead of arguing with your internal voice, try treating it like a separate person.

Naming your mind can help with this. Pick any name you like—even something simple like Mr. Mind or Ms. Mind. Now, say hello to your mind using its new name, as if you’re being introduced at a dinner party. 

Thanking Your Mind

Our minds are always working to protect us, even when they generate unhelpful thoughts. Instead of fighting these thoughts, try responding with gratitude: "Thank you, mind, for that thought." This simple phrase acknowledges your mind’s effort while giving you the space to choose how to respond.

Singing Your Thoughts

Turning a distressing thought into a song can make it feel lighter and less powerful. Sing your thought to the tune of a familiar melody, like "Happy Birthday." This playful approach helps disrupt the seriousness of the thought and creates a sense of separation from it.

Carry It with You

Some thoughts feel persistent, but rather than trying to push them away, you can choose to carry them with you. Write the thought on a small piece of paper and hold it gently, as if it were a fragile note from your history. If you feel ready, place it in your pocket or bag and let it come along for the ride—acknowledging it as part of your experience, but not letting it take control.

A Gentle Reminder:

Defusion is not about eliminating thoughts—it’s about changing your relationship with them. The more you practice, the easier it will become to step back and observe your thoughts without letting them define you. Be kind to yourself in this process.