Cognitive fusion is a psychological process in which a person identifies so strongly with their thoughts and beliefs that they lose the ability to see them as simple mental events. This can lead to limiting beliefs becoming stronger and more difficult to challenge or change. In this article, we will explore how to untangle cognitive fusion and how to challenge and change these limiting beliefs in our daily lives.
What is cognitive fusion?
Cognitive fusion is a concept introduced by acceptance and commitment therapy (ACT), which refers to the tendency of people to completely merge with their thoughts. When a person is fused with their thoughts, they tend to believe that what they think is the absolute truth and not simply mental events that pass through their mind.
This can be especially problematic when it comes to limiting beliefs, that is, negative or distorted thoughts about oneself or the world around us. Being fused with these beliefs, we tend to act based on them and limit our possibilities for personal growth and development.
The effects of limiting beliefs
Limiting beliefs can have a significant impact on our lives and mental health. When we strongly believe negative thoughts about ourselves, our talents, abilities or possibilities, we are more likely to act on those beliefs and self-sabotage.
This can manifest in the form of anxiety, depression, low self-esteem, difficulties in interpersonal relationships and in general, a feeling of stagnation or dissatisfaction with life. Challenging and changing these limiting beliefs is essential for our psychological and emotional well-being.
Challenging cognitive fusion
Identifying limiting beliefs
The first step in challenging cognitive fusion. Cognitive fusion and changing limiting beliefs is identifying what those beliefs are. It may be useful to keep a thought diary for a few days to record those thoughts that arise most frequently and that cause us discomfort or limit us in some way.
These limiting beliefs usually manifest themselves in the form of phrases like \\\\ "I'm not good enough", "I'll never be able to make it", "no one loves me", among others. Recognizing what our limiting beliefs are is the first step to being able to work on challenging and changing them.
Question limiting beliefs
Once limiting beliefs have been identified, it is important to question their veracity and validity. . What evidence do I have that this belief is true? Is it possible that I am exaggerating the situation? How would I feel if I thought differently?
Questioning our limiting beliefs helps us question their validity and allows us to explore other, more realistic and constructive perspectives. Often, our limiting beliefs are based on biased or distorted interpretations of reality, so it is essential to question them and look for evidence that refutes them.
Practice cognitive defusion
Defusion Cognitive is a strategy used in ACT therapy to help people detach from their thoughts and observe them as passing mental events. By practicing cognitive defusion, we can learn to not identify so strongly with our limiting beliefs and to see them as simply thoughts that come and go.
There are various techniques for practicing cognitive defusion, such as thought labeling (\\\\ "There goes my mind again with that limiting belief"), visualizing thoughts as clouds passing through the sky, or mindfulness meditation. These techniques help us distance ourselves from our thoughts and not merge with them automatically.
Change limiting beliefs
Replace limiting beliefs
Once we We have challenged our limiting beliefs and practiced cognitive defusion, it is important to replace those beliefs with more realistic and adaptive ones. This involves identifying what an alternative, healthier belief would be in its place.
For example, if we believe that "I will never be able to achieve this," we can replace that belief with "I can face challenges and learn from my abilities." mistakes". By changing our limiting beliefs for more positive and constructive ones, we are laying the foundation for a real change in the way we think and act.
Practice self-care and self-compassion
Changing limiting beliefs is not an easy or quick process, so it is essential to practice self-care and self-compassion during this process. Being kind and compassionate to yourself, recognizing your efforts and achievements, and allowing yourself to be imperfect are key aspects of overcoming limiting beliefs and developing a healthier mindset.
Self-care can include activities such as meditation, practicing physical exercise, creative expression, contact with nature or the support of friends and loved ones. Taking care of our physical, emotional and mental well-being allows us to strengthen ourselves to challenge and change our limiting beliefs more effectively.
Conclusion
Untangling cognitive fusion and challenging limiting beliefs is a key process for our personal development and emotional well-being. By identifying, questioning and changing these negative and restrictive beliefs, we can open ourselves to new possibilities and opportunities in our lives.
Practice cognitive defusion, replace limiting beliefs with more adaptive ones and cultivate self-care and self-esteem. -compassion are fundamental strategies to challenge and change our limiting beliefs. With patience, perseverance and support, we can break the negative and limiting thought patterns that prevent us from reaching our full potential.