How to use ‘Cognitive Defusion’ – this means ‘how to detach from your thoughts’. Or ‘defuse them’, like defusing a bomb!
Cognitive defusion is a psychological technique used in therapy to help people move away from their usual overthinking patterns. So many of the people who call our helpline say they are worriers, catastrophisers, or that they “keep spiralling”…
If this is something that you recognise, read on for a very short overview…
How it works:
When a stressful thought comes into your head such as “What if something goes wrong tomorrow?” “No one will ever want me now,” don’t argue with it or fight it. Instead, you observe it like a cloud passing by.
And then you fill your mind with a prepared phrase, such as:
“This is just a thought, not a fact.” “I don’t have to believe this thought.” “My mind is trying to protect me.” “I shall allow this thought to pass.” “The fact is that more than 8 out of ten partners [83%] will be fine if I choose to tell them about this.” [The last statement comes from 538 responses to questions in a survey we sent to members of this charity .]
Why it works:
Thoughts lose their power when you stop engaging with them emotionally. Your mind quiets down naturally. This is why you need to calmly tell your brain that you are not interested in the scary thought, and you move it onto a different ‘task’ (planning menus, work presentation, birthday gifts, etc.).
Benefits:
Less emotional involvement. More mental clarity. Reduced anxiety. This method is especially effective for people who worry about the future.
P.S. A book called “How to top Worrying” by Frank Tallis is prescribed to worriers by an NHS trust. Buy and read and try out the suggestions…
Published 22/7/2026
