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Mindfulness Techniques: Defusion

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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.

What is Mindfulness?

Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.

Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.

Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.

Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.

Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.


 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.  First, you want to write down any thoughts that disrupt your peace. 

Once you have them written down, 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 acknowledging 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 have tried this! Use the hashtags #taysbpkitchen and #mindfulness.

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Tay M.

I’m the Tay behind Tay’s Bi-Polar Kitchen. I started this blog to share my kitchen and mental health wellness journey. I want to show people they are not alone in their struggles, combat the stigma associated with mental disorders, and be open and honest about their mental health. In my opinion, these three issues stand as barriers to seeking treatment. If this website inspires someone to move closer to mental health wellness for themselves or another, my work has been done.

Welcome to my table; I hope you say a while.

"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Kahlil Gibran

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