ACT Defusion Worksheet…what is it, and why is it helpful?
ACT stands for Acceptance and Commitment Therapy. It’s a revolutionary approach to psychological healing.
ACT combines all the effective elements of various therapeutic models seemingly into one. For a more exhaustive examination of ACT, click here.
The discussion at hand is the technique in ACT known as Defusion.
The best way to understand ACT Defusion is to think of it as a form of mental gymnastics to help you loosen the grip of unhelpful thoughts.
Fortunately, you don’t need to limber up before you hit the mat!
Essentially defusion is the state of mind seasoned meditation practitioners achieve once they can unhook themselves from thoughts or beliefs they’ve been fused to.
Usually, these mental misfits cause immense frustration and distress. It’s time you learn how to separate or de-fuse from them.
ACT Defusion Examples
Fear not, I’ll provide some examples of ACT Defusion techniques, I’ll make it entertaining and relatable for you. I recommend you make your own, this way they’ll be more memorable.
Rumination Renegade
Imagine your thoughts as pesky pigeons in the park. Instead of trying to catch each one, put a silly hat on those worry birds or even give them hilarious names. It helps you distance yourself from their seriousness and see them for what they are—just thoughts!
Metaphor Madness
Come up with amusing metaphors to describe your thoughts. For example, imagine your cravings as a greasy, persistent telemarketer who won’t take a hint. It lets you create a mental image that separates you from the intensity of the craving.
Cartoon Commentary
Visualize your thoughts as characters in a comic strip. Picture them saying things like, “Oh no, here comes that old craving again!” or “I’m the ‘What if’ monster, here to rain on your parade!” By turning them into playful characters, you reduce their power and have a good chuckle in the process.
Sing-Along Silly Time
Turn your negative thoughts into a catchy jingle! Catch yourself humming or singing your worries in a lighthearted manner. It might sound strange, but adding a tune can take away their seriousness and remind you not to take them too seriously either.
Remember, the aim is to create a sense of detachment from unhelpful thoughts but if you desire you can have a bit of fun along the way.
If these techniques don’t float your boat, feel free to explore other ones that resonate with you.
Don’t forget to download the worksheet!