Cognitive Defusion EXPLAINED: Acceptance and Commitment Therapy (ACT)
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- เผยแพร่เมื่อ 5 ต.ค. 2024
- Cognitive Defusion is an important core process in Acceptance and Commitment Therapy that can help you learn to create space between your internal experiences (thoughts, feelings, memories, physical sensations) and your reaction to them.
But understanding what Cognitive Fusion and Defusion are can be confusing. Watch this quick video to learn what they are, how to practice noticing them, and what questions to ask yourself to interrupt unhelpful behaviors.
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*DISCLAIMER: This channel provides general educational information about mental health and is not a substitute for psychotherapy nor intended to replace individual work with a licensed mental healthcare professional. If you are in need of help, seek out professional services from a licensed mental healthcare professional who can help you with your specific concerns.*
“I’m noticing my mind is telling me I’m not good enough “ very helpful.
Thanks! I use this all the time. It's a simple demonstration of how powerful our language can be.
Its also good if you go one layer deeper. Helped me lot.
@@triboluminescence6448what’s an example of going one layer deeper
Cognitive diffusion is what Zen Buddhism is all about. It's not new, and has been in existence for thousands of years. It's the most powerful understanding in the foundation to have control over your life.
That concept of creating space between thought and response is SO crucial. Even a half-second of awareness, of recognition, it is such a huge step from that "automatic" thing you mentioned, the absolute fusion with that thought, the negative self-talk, etc. If you can get a half-second, you've won a major battle.
Know.this is a year old and we are mid way through but i wanted to throw my coins in. As a Long time user of CBT, I have found this so helpful in regards to the non combative nature of facing my emotions. A lot of the time I tend to find while cbt helps me to break down the complex emotions it can cause me to fight the intrusive and negative thoughts. I'm going through a period of a lot of change and self reflection at the moment due to the first time I have potentially lost a job opportunity at 32. While I have had other sources and skills help with the planning and recovery fro. The chaos. The waves of intrusive thoughts and sorrow have been overwhelming. Standard direction doesn't work I have found, but this has genuinely helped night and day with living. I feel sorrow and extreme emotions, but thanks to Learning about ACT from you and others, they don't take such a hold over me each time and exhaust me as much.
Thank you x
it can be so exhausting trying to be conscious of my constant negativity and willingness to give up :( even self improvement or living my values just seems like an endless steep mountain
I definitely get that. It can feel like you need to constantly be on guard. And it's exhausting. What helps me is creating some space between myself and my mind. Getting in the habit of noticing the thoughts and simply saying "thanks mind but that's not super helpful right now" and then redirecting my attention to what matters to me. Sometimes we end up trying to analyze or fight with the thoughts and that just keeps you engaged in your mind. Therapy can be a great way to have an outside person walk you through creating new patterns of responding to your mind. Wishing you all the best.
As an ACT therapist myself, I really appreciated watching this video as you explained this process wonderfully! I look forward to sending this to my clients as a reminder. Thank you!
This is so awesome to hear! So happy it resonated with you and you feel comfortable sharing it with your clients. If there are any topics or exercises you'd like me to cover please let me know.
I'm so thankful for this. As someone who is entering a new relationship, after exiting one where I was neglected, I have had significant self worth issues. Thank you this explanation. It's provided some great food for thought.
TH-cam recommended this channel to me and I'm digging it. Reminders of most all the pivotal *psychological basics my ACT therapist tells me every other week, in the form of digestible videos.
Thank you so much for taking the time to comment! Notes like these remind me that others are actually finding my content useful. Going to be putting out new videos soon (and hopefully more consistently). Thanks again!
That is why I never fill out that stupid and vague questionnaire, that TH-camvoffers. My interests are reflected in my video selections. I do Thank TH-cam for helping people such as myself, who have had poor counseling for years and years..TRAUMA that leads to addiction is often the hardest thing for Therapists and Patients to conquer..horrible memories..there's no more room in my heart for any more pain.
Love the pace of this, you're very calming in your delivery. I'm a counsellor and this specific ACT example seems like CBT, as in listening to the way we think, questioning it and trying to reframe/refocus (defuse it from what we think, to what it really is or could be)...
Totally see how it can seem the same. In CBT the goal is generally to replace a thought with something more aligned with reality. The focus is on the content of the thought. So you're reframing it and showing evidence for/against it and such. In ACT, we focus on the response to a thought. The content of the thought doesn't matter, rather how we respond to it (both cognitive behaviors and observable behaviors). The goal is to pause, notice the thought, and then pivot towards engaging with values and/or the present moment. Hope this clarification helps!
@@theacttherapist extremely helpful, thank you 🙏🏻
very interesting, and I love the logic applied to the diffusion technique
i feel like I need emotional defusion over cognitive defusion. I can feel things and not have a single thought actively running through my brain about how I feel. I only get thoughts if my feelings and urges are high. i’m really struggling with feelings of life being worthless & hopeless and not worth living as a whole. I don’t feel these feelings internally towards myself, just my overall external worldview about life as a whole, is shattered. 🙃
Sorry your worldview is feeling shattered. One way I like to practice defusion from sensations and feelings is to identify where I feel them in my body and give them shapes, colors, density, etc. Be curious about the feelings instead of consumed by them. DBT distress tolerance skills can also be helpful for emotion surfing.
This video is amazing! It's so perfect
You didn't use the word "mindfulness." Thank you for that. This real word is easier to understand.
Oh I'm glad it helped! I'm not a huge fan of the word mindfulness since so many people have different ideas of what it means.
So how's that working for you?... Create space, like the video description says.... Emotion vs reaction. Good points.
Nowadays when its someome I’m interested in….it means its a better JOB IM INTERESTED IN 😂❤
This is very similar to IFS therapy. The same premise of realizing your thoughts are not you.
Very well said!
Thanks!!
Capital T true.... ✨ Thats a line from a speech by David Foster Wallace & really meaningful line to me. Little synchronisity moment for me in this video when you said that.
oh cool. I'll have to check that out. I've heard that line mentioned before when talking about the difference between ontological and a-ontological truth criterion but didn't know the origin.
Very helpful. Thank you.
Glad it was helpful! Thanks for sharing.
Great explanation! Thank you😊
Glad it was helpful! Thanks for commenting!
Thank you
All words are made up though. Defusion sounds great.
hah very fair point!
Yeah all the shit I've dragged around my entire life. Like a sled piled with bricks. Not to mention the way that sled compelled me to act, in defense and in ways to get things to boost my ego. This is almost spooky! A waking up thing.
Wow Tysm subbing. 🙏🏻
Thank you so much! I'm happy to hear you found the video helpful!
Do I need to practice mindfulness for this? Because I try to do this but most of the times I don't get to notice it
Chloe Sevigny really doesn't age.
hah! I had to look her up. I am flattered. Have a great day!
How is it a made up word?
Defusion is a term that was created specifically for this process in ACT. Sometimes people confuse it with “diffusion” which is a different word or feel a little put off from the terminology. That was kind of my short hand way of saying there’s no need to be hesitant around the process if the word feels intimidating.
@theacttherapist “cognitive defusion” is certainly an odd term, but the word “defuse” is in the dictionary with a meaning that matches this use case well enough
@@HealthPoliticsAndProtein yes, defuse is certainly a word. And cognitive defusion is a term coined for acceptance and commitment therapy.
I thought all words were made up.
I have never had had any thoughts, feelings as you mentioned-it sounds like your are talking about people with OCD and persistent intrusive thoughts. It’s sounds like you are dealing with delusional people.