Defusion is the ACT skill of creating distance from your thoughts. We practice noticing thoughts as they arise, and allowing them to be present, and then letting them pass on their own.
Let's take a look at some tips for using defusion based on Russ Harris's book The Happiness Trap:
Normalize thoughts by saying, "This is a normal thought."
Allow thoughts by noting categories of thoughts: "There is a worry thought" or "This thought is a work thought."
Treat the mind as an “entity” by recognizing that you have thoughts but are separate from them. Say, "I am having the thought ___."
Practice listening to the mind without getting caught up in the content.
Write your thoughts down.
Read thoughts aloud.
Describing thoughts as stories, for example, "That's my not good enough story."
Using a silly voice to say the thoughts.
Repeat the thought over and over until it loses its meaning.
Use a visualization metaphor to practice defusion. For example, leaves on a stream is a common defusion skill. In this, we practice watching thoughts written on leaves and watching the thought float down the stream.
