Audio available in app
Learn to defuse from your thoughts, rather than fighting them from "summary" of The Happiness Trap Pocketbook by Dr Russ Harris,Russ Harris,Bev Aisbett
When we are feeling overwhelmed by our thoughts, our natural instinct is often to try to push them away or fight against them. However, this approach tends to backfire, as the more we try to suppress our thoughts, the stronger they become. This is known as the "white bear effect" – if someone tells you not to think about a white bear, you will find it almost impossible to think about anything else. Instead of getting caught up in a battle with our thoughts, it is more helpful to learn to defuse from them. Defusion involves stepping back and observing our thoughts without getting entangled in them. It is about creating space between ourselves and our thoughts, so that we can see them for what they really are – just words and images passing through our minds. One way to defuse from our thoughts is to imagine them as clouds passing by in the sky. We can acknowledge their presence, but we don't have to grab hold of them or get swept away by them. By learning to view our thoughts in this way, we can start to see that they are not necessarily true or important – they are simply mental events that come and go. Another helpful defusion technique is to label our thoughts as just thoughts. For example, if we notice ourselves thinking, "I'm not good enough," we can say to ourselves, "I'm having the thought that I'm not good enough." This simple act of labeling can create distance from our thoughts and reduce their impact on us. By practicing defusion regularly, we can learn to take a step back from our thoughts and not let them dictate our actions or emotions. We can start to see that we are not defined by our thoughts – they are just a small part of who we are. Defusion allows us to free ourselves from the grip of our minds and live more fully in the present moment.
Similar Posts
Mindfulness can be integrated into daily activities such as eating and walking
When you are eating, you can bring a mindful awareness to the experience. Begin by noticing the food in front of you - its colo...
Life's joy can be found in the present moment
The key to experiencing joy in life lies in our ability to be fully present in each moment. When we are able to let go of dwell...
Practice mindfulness to stay present
Mindfulness is the practice of being fully present in the moment, without judgment or attachment to thoughts. When you are mind...
Surround yourself with positivity and likeminded individuals
When you surround yourself with positivity and like-minded individuals, you are creating a powerful force field of energy aroun...
Your thoughts shape your reality
The power of your thoughts cannot be underestimated. They have the ability to shape your reality in ways you may not even reali...
Practicing relaxation techniques can reduce anxiety
Relaxation techniques are an essential component of cognitive-behavioral therapy for anxiety. When individuals are experiencing...
Finding joy in the mundane brings happiness
In the midst of our busy lives, it can be easy to overlook the simple joys that surround us each day. We often find ourselves r...
Focus on the wildly important
The concept of focusing on the wildly important is about determining the critical few goals that will make the most significant...
Mindfulness can be cultivated through various techniques such as meditation and body scans
To cultivate mindfulness, it is essential to engage in regular practice of techniques such as meditation and body scans. Throug...
Utilize active recall to strengthen knowledge retention
To strengthen your knowledge retention, actively recalling information is a powerful tool. When you actively recall information...