Defusion, in the context of psychology, refers to a technique used in Acceptance and Commitment Therapy (ACT). It helps individuals to separate their thoughts and feelings from their actions.
Here's a breakdown:
- Thoughts and feelings are not facts: Defusion helps you recognize that your thoughts and feelings are just mental events, not absolute truths. They don't necessarily reflect reality.
- Observing without judgment: Defusion encourages you to observe your thoughts and feelings without judgment or resistance. This allows you to gain perspective and distance yourself from their influence.
- Choosing your actions: By defusing from your thoughts and feelings, you can make choices based on your values and goals, rather than being driven by them.
Examples of defusion techniques:
- Labeling: Identifying your thoughts and feelings with words like "thinking" or "feeling" helps create distance.
- Metaphor: Using metaphors like "watching clouds pass by" or "waves crashing on the shore" helps visualize the transient nature of your thoughts.
- Mindfulness: Paying attention to the present moment with acceptance and non-judgment helps you observe your thoughts and feelings without getting caught up in them.
Defusion can be a powerful tool for managing difficult emotions, reducing stress, and improving overall well-being.
