Continuing our series on the six central skills of Acceptance and Commitment Therapy, we are going to introduce the notion of Defusion. We also have a pamphlet explaining Defusion, which like all of our pamphlets is available for download here.
What is defusion?
Defusion is a skill to handle difficult thoughts and feelings differently, so that they have less impact over our lives.
Where do difficult thoughts come from?
Difficult thoughts and feelings are part of our mind’s attempt to solve problems. However, we don’t want to be paralyzed or controlled by them.
When we get ‘all wrapped up’ in our difficult thoughts and feelings, many of us do things that don’t actually make our lives better. The skill of defusion can give us more flexibility – to choose actions which actually help us in the long run.
When to defuse?
Set aside a little time to practice this each day. A few minutes will be enough. Gradually, try to use it when you are ‘swept up’ by difficult thoughts and feelings.
Download a PDF of our Defusion Handout