Mindfulness Techniques: Defusion

Welcome to week four of the mindfulness series. This week closes out the mindfulness series, and I hope you could utilize some of the techniques.  Today’s post is all about using defusion. Defusion teaches you how to separate yourself from your thoughts.  It sounds a bit tricky, but keep reading to find out more. 

If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.


 Defusion is a technique that helps you separate yourself from your thoughts.  Often we have dark or negative thoughts, which is natural.  We must take care not to become our thoughts. 

To achieve this, it takes a bit of practice.  The first you want to do is write down any thoughts which disrupt your peace. 

Once you have them written down, now it is time to put this into practice. There is a two-step process to achieve separating yourself from those pesky thoughts. 

The first step is to acknowledge the thought by saying, “I have the thought…”.  Conclude the sentence with one of the items you have written down. For example, “I have the thought I will never reach my goals.” Say the entire phrase three to five times.

Secondly, add “I notice” to the start of the previous statement.  Such as, “I notice, I have the thought I will never reach my goals.” Now repeat this out loud three to five times.

With practice,  you will start to notice you feel separate from your thoughts.  You will no longer internalize them and realize that they do not define you regardless of what they may be whispering in your ear.  

While defusion is beneficial in mindfulness, it is part of ACT.  According to NAMI, ACT is defined as

Assertive community treatment (ACT) is a team-based treatment model that provides multidisciplinary, flexible treatment, and support to people with mental illness 24/7. ACT is based around the idea that people receive better care when their mental health care providers work together.”

Let me know if you tried this! Use the hashtag #taysbpkitchen and #mindfulness.