LETTING GO OF NEGATIVE
THOUGHTS
Cognitive Defusion Strategies
Why You Might Try It
 If you are having negative thoughts
 If you have not benefited from CBT strategies
 If your negative thoughts do not seem maladaptive
 If you are sensitive to judgment
Why Can’t I Stop My Thoughts?
Avoidance Leads to Fear
WHAT
IF…
What You Need
 Negative thoughts
 Paper or a thought record worksheet
 Pen/pencil
 Imagination
 Patience and willingness to keep practicing!
What To Do
 Stop
 Step Back
 Observe
 Label
Stop
Step Back
I’m going to
fail my
exam
I’m going to
fail my
exam
Observe
 Notice
 Explore
 Repeat
Exam
Exam
Exam
Exam
Exam
Label
 “I’m having the thought that…”
 Imagery and metaphors
CAR IMAGERY
CLOUD IMAGERY
LEAVES IMAGERY
What You May Notice
 Negative thoughts don’t
disappear
 Your thoughts have less of
an impact
 Negative emotions don’t
disappear
 Your emotions become
less scary
 It’s difficult to defuse from
thoughts
 It becomes easier with
practice
 Judgment may arise
 You can apply defusion to
this judgment
When To Use Cognitive Defusion
Techniques
 Any time, anywhere
 Daily practice
 When preparing for something difficult
 When thoughts are getting in the way