Cognitive Fusion and Defusion in ACT (Acceptance & Commitment Therapy)

[@catinkab3177]

My ( very good!!) therapist told me a very important sentence: "I HAVE this thought/worry. I have it. I AM NOT THE WORRY. I have it. I can do something with it. It's not ME. It is something that I have. And I can look at it, take it and put it in a box and look at it later, when I am in a better condition to deal with it."

[@superken354]

In Irish we say "Tá brón orm" - I have sadness on me as opposed to English "I am sad" The idea is that it's temporary

[@michaelewhalen7542]

Yes, just like "I feel X" vs "I am X" EG 'I am angry' vs 'I feel angry'. The 2nd is transitory - as all emotions (and present moment experiences) are transitiory. @@superken354

[@bryannorman3191]

I'm a therapist and this channel is amazing. Thanks so much!

[@unfluster]

I really like this concept. It gives you distance from the negative thoughts. 'This is just a thought. It's not me'. Well put! Thank you!

[@SelfHelpToons]

Glad you enjoyed it!

[@pablol1378]

I was honestly struggling trying to find a way to separate myself from my thoughts for years. The amount of times I’ve heard “let it go” when I start getting major anxiety and in each of those times I don’t know how and I end up wallowing in those thoughts. I can’t thank you enough for finally showing an extremely effective way to finally let it go.

[@SelfHelpToons]

Thanks, I'm glad you're finding this effective. I think it's a great technique.

[@keshae.4732]

My therapist referred me to these videos and it is helping me. Thank you.

[@wecallhimchristwist]

Defusion is the best thing I have learned for my OCD. As a person with OCD, I want to be very aware of everything inside and outside of me all the time, and defusion isn't fighting that part of me. It does, though, tell me that I don't have to give every single thought power. I can say, "You are a thought. I am not using you." When you try to fight the thought, it only gives the thought more power and it usually get louder. Defusion doesn't fight the thought. It just says, "Ya, that's fine. I have other thoughts. I am going to use those thoughts." I am quite thankful for this video!

[@SelfHelpToons]

That's a great insight. Thanks for sharing.

[@wecallhimchristwist]

@@SelfHelpToons Also as a man with bipolar, I love defusing. When I now have a manic thought, I can just think about this as a thought, but it isn't real. I can say "You are a thought. Alright. Not interested in you. "

[@officebatman9411]

Found this after searching about cognitive defusion because someone mentioned it on reddit. oh my god. I needed this for years and I didn’t even know

[@SelfHelpToons]

Glad you found it!

[@TheMaryhunter1]

This is great thanks! I spent 5 hours listening to a course on ACT yesterday and got more and more confused - and today I thought "I still don't know what cognitive fusion is". I googled it and found you. Cognitive fusion is when we get so tightly stuck to our thoughts.....:-)

[@SelfHelpToons]

Glad it helped and thanks for letting me know!

[@ggonsg]

Oh my goodness, you were helping me so very much in my life. Thank you

[@SelfHelpToons]

I'm so glad! Thanks for letting me know.

[@knd1940]

I like the way this ties in with the observer self.

[@SelfHelpToons]

Didn't realize this was you at first. The idea of the observer self is one of the 6 core principles of acceptance and commitment therapy.

[@knd1940]

@@SelfHelpToons It's also a key stage in yogic transitioning from the individual self (jiva) to the universal unattached self (atman). I hadn't heard of acceptance and commitment therapy before but it sounds like a powerful technique.

[@youhavetogotheretocomeback]

Awesome, had never considered that defusion can simply be a label of the type of thought, rather than the detail of the thought. Your approach is useful in creating the kind of distance that Defusion seems to advocate - the content of the thought is not as significant as your ability to recognise its happening, label it, and move on. Thanks for your work.

[@SelfHelpToons]

Thanks for the positive feedback. Glad it was helpful.

[@fad2679]

Thanks for making this video. I am trying to use cognitive defusion techniques to solve my anxiety problem. This video was useful.

[@SelfHelpToons]

Thanks for your comment. Cognitive defusion is a great way to help manage anxiety and worry.

[@stomachhurts2044]

Ur voice dude... idk makes me feel... like ur reluctant to teach me.. but u know I need to be thought.. so ur teaching me with compassion but idk... u make me feel... feelings

[@stevensvideosonyoutube]

Thank you for offering your help.

[@mrfelipoda1275]

thank you. I learned about labeling thoughts and the letting go using the balloon trick.

[@nh2008]

0you are amazing thank you soooo much for making this available to us for free. Such a blessing

[@salt_and_light03]

Great video! Love the quality content within a short time 🌟

[@rabbitpunch1422]

This is basically mindfulness

[@kathleenharris8824]

I am so glad I found your channel. Thank you for your help!

[@johnrondeau1180]

Thank you. Yes is what I have.

[@portiusjames9500]

Excellent... I like and will use this together with the encouragement of my peers (the other supportive comments) .... Thanks

[@gra6799]

Seriously helpful !!!! Thanks ALOT 😊

[@mag2183]

Very helpful. Thank you so much for these videos. God bless you, man.

[@SelfHelpToons]

Glad you like them!

[@xcrxwadda8287]

I recommend this channel, , God bless you, have been struggling with social anxiety

[@gamerwhiz6847]

Very helpful cartoons in explaining complex concepts. Thank you.

[@GenXer82]

Thank you! Very well-explained and helpful.

[@itaandrews4423]

Your videos are excellent. Thank you so much. Anymore on ACT processes would be great. Thank you.

[@mvricks90]

Thank you, this will help me greatly in the future

[@redbloomings7523]

💜

[@catinkab3177]

I love your videos! Really good. Clearly explained and sooooo helpful. Thank you!

[@saleh4187]

I'm trying it currently to decrease my social anxiety level. Thanks

[@SelfHelpToons]

I hope you find it helpful. Learning to stay out of your head and not get caught up in negative thinking is a big part of decreasing social anxiety.

[@saleh4187]

@@SelfHelpToons absolutely

[@penniereese9458]

Omg, this is wonderful!

[@SelfHelpToons]

Thanks, glad you think so!

[@Sylar-451]

Act saved my life ❤

[@shyaaammeneen63]

Very useful video. Suggesting a method to get relief. Avoid watching negative social media. Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, back straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens by itself from within if done regularly. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.

[@thinkingoutloudcommentaryw2099]

💯‼️

[@tiwongechirambo9223]

thank you for your content

[@captaincall25]

Thanks man

[@LidiasWorld007]

This video help me. Thank you very much!!👍😁

[@SelfHelpToons]

Glad to hear that!

[@RosePetal17]

Thank you so much for a very helpful video☺️🙌🏼

[@Wingedmagician]

The thought may be true but it’s just a thought. The thought may be true or false or something in between. There might be something more important than this thought. Thought doesn’t mean wrong or false. It just means it’s the map not the territory. The map might be wrong or right but defusion helps me see that part of the map more clearly, helps me explore the rest of the map and helps me make a plan to get where I want to go.

[@romotabb32]

Great video!

[@SelfHelpToons]

Thanks!

[@katemilne5189]

thank you

[@didifghnlie283]

This is so good

[@SelfHelpToons]

Thanks!

[@didifghnlie283]

@@SelfHelpToons what really works for me is labeling thoughts, i have an anxiety disorder wich includes lots of different types of thoughts and thinking that makes me panic so labeling and noticing them really puts me at ease :)

[@nanditaghosh3937]

Thank you sir

[@curtismmichaels]

To paraphrase, "The Dude", That's just a thought, man.

[@CorbelanIV]

It's such an ostensibly small thing but using the qualifier 'just' really helps me separate my mind from my self/body/soul. It took me years to figure out that I am not my mind. My mind is a jerk who wants me dead lol.

[@sm.safiulabid8130]

Your video really help me 🇧🇩🇧🇩🇧🇩

[@brunocaruso1082]

Thank you very much for all your video. Regarding this technique sometimes is really hard to put it in practise as even though I feel worried and anxious Im not able to identify which thought is causing me this worrying feeling, everything looks kinda of foggy inside my mind. 😞

[@legushka-pepa]

it won't take away the thought. it will not become less pronounced in moments of panic or anxiety.

[@KeithWilsonVideo]

What do you suggest to help with air hunger?

[@SelfHelpToons]

If it's related to panic or anxiety you could try this kzbin.info/www/bejne/q4KZn2yvpb-oZ9U

[@dianamalcachern8367]

I’m a therapist and love your channel. Do you have handouts?

[@SelfHelpToons]

On my website you can find the posts with worksheets with this link: www.selfhelptoons.com/?s=pdf though many of the worksheets are in more than one post

[@AgarioSplitrunner]

Question: how can one defuse without convincing? Example: Person 'A' experiences a trigger, then he attaches 'reasons' to justify an incorrect action (bad habit) Solution 1: he can defuse/detach (in order to remove the meaning of the reason). -> here he convinces himself that there is no meaning Solution 2: he can defuse/detach (in order to remove the meaning of the reason). -> here he doesn't convince himself but is this possible?

[@ee-hd2is]

I love playing your videos on speaker. Can you make the volume louder in future videos. Thank you 😇

[@SelfHelpToons]

Yeah I didn't realize how quiet they are on some phones so I boost the volume on them now

[@FryGuuuuuy]

Youre a mixture of jordan peterson and sam harris and i love it. Great videos, helped a lot

[@SelfHelpToons]

Glad you like them!

[@SelfHelpToons]

Please let me know below if you have any questions, or suggestions for future videos. I cover some strategies similar to cognitive defusion in my video on Letting Thoughts Go kzbin.info/www/bejne/e57CfpWih8usotE.

[@pilwespoisu]

When thougts are followed by intense emotions, then how do you stop being ovewhelmed by the emotions? As my therapist explained that fighting thoughts only give them more power over me, but as these thoughts are making me despair and sad, should i just cry all day?

[@SelfHelpToons]

Hi Tony, if you'd like some suggestings for managing emotions, I have a number of videos about emotion regulation you can find at www.selfhelptoons.com/dbt-emotion-regulation-skills/. And if you'd like to try to modify your thoughts so they don't have such a negative effect of your emotions, you could try my CBT course at www.selfhelptoons.com/cognitive-behavioral-therapy-cbt-self-help-video-course/

[@user-vu3qm9lv3k]

I have been struggling with these thoughts giving me anxiety and all kinds of emotions. I hope you can take the time reply is there anything I can do when my thoughts makes my body react in a weird way and these thoughts are most of the time sexual in nature. will this method also help or is there another method for me to practice to stop those reactions or thoughts from occuring.

[@SelfHelpToons]

I don't see any reason why this technique or the ones in my video on Letting Go of Thoughts kzbin.info/www/bejne/e57CfpWih8usotE wouldn't help. But the idea isn't to stop thoughts from occurring--we can't control which thoughts pop into our heads--but when unwarned thoughts do occur, to learn to be able to let them go.

[@LOVEisTHEultimateLAW]

💚

[@alextrevelian]

Isn’t this like gaslighting yourself? Where do you draw the line between “this is a thought I can let go” and “this is reality and is affecting me”?

[@Namelessdad83]

But how do you teach this to a 8 year old

[@hcaballero1992]

Yea no dude I can’t tell this is some stuff you thought of yourself.

[@SelfHelpToons]

Yeah, you caught me, but please don't let anyone know

[@hcaballero1992]

@@SelfHelpToons they know. I suggest looking into thought plopping and other techniques

[@shyaaammeneen63]

@@hcaballero1992 Avoid watching negative shows and news. Reduce negative thoughts with a simple practice. Your breath and mind [brain] are closely related causing stress-anxiety. For a better life sit on a chair, back straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight your thoughts. Slowly the mind will relax. No deep breathing needed. Do the practice without any expectations. Change happens by itself from within if done regularly. Day or night, when taking a walk, sitting in a park, when reading, before sleep etc sit or lie down and observe your breath. Like me, make this a lifetime daily habit to have a good life. Avoid constipation as it affects the mind instantly. Best wishes Shyaaam Sir. -Counsellor.