Cognitive fusion is what happens when you get so caught up in a thought that you treat it as literal truth and act accordingly. The thought becomes reality. You are no longer observing the thought — you are inside it, running from it or following it without question.
Cognitive defusion — one of the core ACT processes — is the practice of stepping back from thoughts so you can observe them without being controlled by them.
A Simple Defusion Technique
When you notice an unhelpful thought, instead of "I am not good enough", try "I am having the thought that I am not good enough." Then try "I notice I am having the thought that I am not good enough."
You are not your thoughts. You are the observer of your thoughts. This distinction changes everything.
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