mental miles

Perspective

“Don’t believe everything you think”. 

This is a quote I see every day – on a sticker that greets me when I open my laptop. Have you ever thought yourself into a state of heightened anxiety, deep sadness, or just pure rage? In the therapy world, we refer to this as a fusion with thoughts or rumination.  

Being fused with your thoughts means that you treat them as if they were the truth. You take them seriously and even allow your behavior to be altered by your thoughts. You may notice yourself passively thinking about the events, people, or things in your life that have caused you pain over and over again. 

This may seem harmless, but it is harmful to mental well-being and it pulls you away from the life you actually want to live.

A friend once told me she had ruminated so much about a harmless encounter with a friend, she felt compelled to call the person involved – only to end up stirring discomfort and tension in the relationship. 

Evidence-based Practice

Thought defusion is the practice of separating yourself from your thoughts. Instead of accepting everything your brain throws at you as fact, you learn to observe your thoughts as what they really are: merely words, stories and images created by your mind. This shift allows you to be more intentional. You get to choose which thoughts you want to pay attention to, especially the ones that support your values and help you create the life you want.

Helpful Reading:

The Happiness Trap by Dr. Russ Harris – A practical guide to defusion and living a values-driven life through Acceptance and Commitment Therapy (ACT).

Using brief cognitive restructuring and cognitive defusion techniques to cope with negative thoughts. By Larsson, A., Hooper, N., Osborne, L. A., Bennett, P., & McHugh, L. (2016).

Reflective Question

How often have you noticed yourself being fused with your thoughts lately?

Take a moment. Notice. No judgment—just curiosity.