Understanding Cognitive Defusion

Cognitive defusion is the practice of stepping back from our thoughts and seeing them as mental events rather than absolute truths. Instead of being "fused" with our thoughts (believing them completely), we learn to observe them with curiosity and distance.

Choose Your Defusion Metaphor

Click on a metaphor below to explore and practice that technique:

🍃 Leaves on a Stream

Watch your thoughts float by like leaves on a gentle stream

Write a difficult thought you've been having:

Visualization: Imagine placing this thought on a leaf and watching it float downstream

Watch the leaves (and your thoughts) gently float by...

☁️ Clouds in the Sky

Observe thoughts as clouds passing through the vast sky of your mind

Write a persistent worry or negative thought:

Visualization: Your mind is like a vast, open sky

"I am the sky, and my thoughts are just clouds passing through. Some clouds are dark and stormy, others light and fluffy. But I am always the sky - vast, open, and unchanging. The clouds come and go, but the sky remains."

📻 Radio Static

Turn down the volume on unhelpful mental chatter

What repetitive thoughts keep "playing" in your mind?

Practice: Imagine this thought as a radio station you can tune

Volume: 80%

Notice how you can choose to "turn down" the volume on unhelpful thoughts

🚌 Passenger on the Bus

You're the driver of your life bus; thoughts are just passengers

What thoughts try to "take the wheel" in your life?

Reframe: "Thank you, passenger, I hear you. But I'm driving this bus."

Your Response to This Thought-Passenger:

Reflection & Integration

Which metaphor resonated most with you and why?

How did it feel to create distance from your thoughts?

When might you use these techniques in daily life?

Practice Commitment

Check off the practices you commit to trying this week:

Practice the "leaves on a stream" technique when I notice anxious thoughts

Use the "clouds in the sky" metaphor during moments of overwhelm

Try "turning down the volume" on my inner critic

Remind myself "I'm the driver" when thoughts try to control my actions

Practice defusion for 5 minutes daily this week

Defusion in Action

Understanding Cognitive Defusion

Choose Your Defusion Metaphor

Reflection & Integration

Practice Commitment

My Safe Emotional Space

Where I Learned This Feeling Wasn’t Safe