Cognitive defusion is a technique used in therapy that is part of Acceptance and Commitment Therapy (ACT). It is based on the idea of separating words and thoughts from their context and, in this way, reducing their negative impact on a person's emotions and behaviors. Cognitive defusion focuses on changing a person's relationship with their thoughts, rather than trying to change the content of their thoughts. In this article we will explore in depth what cognitive defusion is, how it is used in therapy and what its benefits are.
Origins and Fundamentals of Cognitive Defusion
Cognitive defusion is a technique developed within the framework of Acceptance and Commitment Therapy (ACT) by Steven C. Hayes in the 1980s. ACT is a form of psychotherapy based on frame of reference theory relational, which proposes that cognition is a linguistic process that is learned within a social and cultural context. In this sense, cognitive defusion seeks to modify a person's relationship with their thoughts to reduce their limiting power.
Principles of Cognitive Defusion
Cognitive defusion is based on several principles fundamentals that guide its application in therapy:
- Separation of Thoughts from their Content: Cognitive defusion promotes the idea that thoughts are not facts or realities, but simply words or images that can have an impact on our emotions and behaviors. By separating thoughts from their content, we seek to reduce identification with them.
- Observation Available: Observation of thoughts from an external perspective is encouraged, as if they were clouds passing through the sky. This distance from thoughts helps to decrease their influence on the person's mind.
- Defusion Methods: Cognitive defusion uses a variety of methods to help people distance themselves. of your thoughts, such as repeating words rapidly, viewing thoughts on a mental screen, or assigning a name to your thoughts.
Application of Cognitive Defusion in Therapy
Cognitive defusion is used in therapy as a tool to help people relate more flexibly to their thoughts and feelings. Through defusion, we seek to reduce the influence of negative or limiting thoughts in a person's life, allowing them to act in accordance with their values and goals despite the presence of those thoughts.
Defusion techniques Cognitive Defusion
There are several techniques and exercises that are used in therapy to promote cognitive defusion. Some of the most common include:
- Thought Labeling: It consists of labeling thoughts as "thought", instead of identifying with them as realities. For example, if someone thinks "I am a failure", the labeling technique would transform it into "I am having the thought that I am a failure".
- The Dictionary Sheet: This exercise consists of taking a negative thought and looking for synonyms, antonyms or other definitions for the keyword. This helps to understand that a thought is not the only way to interpret a situation.
- The Sticky Song: Ask the person to sing a repetitive phrase of their negative thought to the rhythm of a catchy song. This helps to decouple the content of the thought from its emotional impact.
Benefits of Cognitive Defusion
Cognitive defusion offers a series of benefits on both an emotional and behavioral level. for people who use it in therapy. Some of the most notable benefits are:
Reduction of Emotional Involvement
By separating thoughts from their emotional content, people can experience a reduction in the intensity of their emotions associated with those thoughts. This allows them to make clearer decisions and act in a way that is more aligned with their values.
Mental Flexibility
Cognitive defusion encourages greater mental flexibility, as people learn to observe their thoughts from different perspectives and no longer identify with them in a rigid way. This allows them to better adapt to stressful and challenging situations.
Improving Self-Acceptance
By learning to distance themselves from self-critical or negative thoughts, people can cultivate greater self-acceptance and compassion towards themselves. This contributes to greater emotional well-being and a more positive self-image.
Conclusions
In summary, cognitive defusion is an effective technique used in therapy to help people relate more more flexible with your negative or limiting thoughts. By separating thoughts from their emotional content and learning to observe them objectively, people can reduce their impact on their emotions and behaviors. The benefits of cognitive defusion include reduced emotional involvement, increased mental flexibility, and improved self-acceptance. Together, these benefits can contribute to greater emotional well-being and a fuller, more meaningful life.