Cognitive Defusion is a technique used in therapy to help people cope with uncomfortable or unhelpful thoughts and feelings.
Defusion commonly occurs when we separate or distance ourselves from our thoughts and emotions.
What Are The Theories Behind This Worksheet?
Cognitive Defusion is designed to help people identify distorted or negative thoughts and restructure these thoughts in a positive way.
The objective here is to change the relationship we have with our thoughts by observing them rather than being overwhelmed by them.
How Will This Worksheet Help You?
This worksheet will help you come into a partnership with your thoughts by choosing to consciously notice your thoughts, rather than becoming entangled and fused with them.
Learning to see thoughts as thoughts and not letting them rule your life means you are able to do what matters most, even when your thoughts tell you otherwise.
This worksheet will particularly help those who struggle with depression, anxiety, mood, and behavioural disorders.
How Should You Use This Worksheet?
This worksheet should be used when you notice you are getting hooked to unhelpful/ distorted thoughts.
Create a quiet safe space around you and be mindful of your thoughts and feelings. You will then provide answers to the questions below and reflect on them.
You can use this worksheet as your self-evaluation kit or your daily journal intake.
Cognitive Defusion Worksheet
- What thoughts are you currently noticing?
- What labels would you give to your thoughts?
- Describe the thoughts you are having.
- How would you evaluate your thoughts?
- In what ways would you thank your mind?
- List different ways in which you would practice mindfulness.
Cognitive Behavioral Therapy: Los Angeles. (© 2022). Cognitive Defusion Techniques and Exercises. Available at: https://cogbtherapy.com/cbt-blog/cognitive-defusion-techniques-and-exercises. [Accessed on October 20, 2022]
The Psychology Group. (© 2021). Defusion: How to Detangle from Thoughts & Feelings. Available at: https://thepsychologygroup.com/defusion/. Accessed on October 20, 2022]
The Washington Center for Cognitive Therapy. (© 2014). Cognitive Defusion: An Empirically Supported Strategy to Change Your Relationship with Problematic Thoughts. Available at: https://washingtoncenterforcognitivetherapy.com/cognitive-defusion/. [Accessed on October 20, 2022]
You can download this worksheet here.