The concepts of “fusion” and “defusion” come from a form of psychological therapy known as Acceptance and Commitment Therapy. Russ Harris’ book The Happiness Trap1 provides a good introduction to Acceptance and Commitment Therapy. It is written for a general audience and contains instructions for various exercises that people can do on their own.
When I fuse with my thoughts, it seems that:
- Thoughts are reality — what I’m thinking is actually happening, here and now.
- Thoughts are the truth — I automatically and completely believe them.
- Thoughts are important — I take them seriously and give them myfull attention.
- Thoughts are orders — I automatically obey them.
- Thoughts are wise — I assume they know best, and I follow their advice.
- Thoughts are not reality — they are merely images, sounds, and words in my mind.
- Thoughts may or may not be true — I don’t automatically believe them.
- Thoughts may or may not be important — I pay attention only if they’re helpful.
- Thoughts are definitely not orders — I don’t have to obey them.
- Thoughts may or may not be wise — I don’t blindly follow their advice.
When I defuse my thoughts, I am less likely to have automatic “knee-jerk” reactions to my thoughts. I often end up regretting my “knee-jerk” reactions. Defusion lets me step back and consider whether or not I want to act on a thought. I can more carefully choose my actions. The same applies for fusion and defusion with feelings.
Below are instructions for two defusion exercises in Russ Harris’ book The Happiness Trap. I use both of these exercises in my personal practice.
The first defusion exercise is Naming My Stories.
Identify your mind’s favorite stories, then give them names, such as the “loser!” story, or the “my life sucks!” story, or the “I can’t do it!” story. Often there will be several variations on a theme. For example, the “nobody likes me” story may show up as “I’m boring,” the “I’m undesirable” story as “I’m fat,” and the “I’m inadequate” story as “I’m stupid.” When your stories show up, acknowledge them by name. For example, you could say to yourself, “Ah yes. I recognize this. That old favorite, the I’m a failure story.” Or “Aha! Here comes the I can’t cope story.” Once you’ve acknowledged a story, that’s it—just let it be. You don’t have to challenge it or push it away, nor do you have to give it much attention. Simply let it come and go as it pleases, while you channel your energy into doing something you value.
Naming my stories lets me take a step back from habitual thoughts or feelings that have proven unhelpful in my life. Taking a step back puts some mental distance between me and the habitual thoughts or feelings. The habitual thoughts or feelings still arise, but I do not have fuse with them or immediately react to them.
The second defusion exercise is Thanking My Mind.
When your mind starts coming up with those same old stories, simply thank it. You could say to yourself (silently) things such as, “Thank you, Mind! How very informative!” or “Thanks for sharing!” or “Is that right? How fascinating!” or simply, “Thanks, Mind!” When thanking your mind, don’t do it sarcastically or aggressively. Do it with warmth and humor and with a genuine appreciation for the amazing storytelling ability of your mind.
I prefer to thank my brain for the thoughts and feelings it generates. I find it easier to thank a physical part of my body rather than thanking a more abstract concept like my mind. I also believe that my brain generates my thoughts and feelings.
So, for example, I may thank my brain for a thought by silently saying, “Thanks for that thought. I know you trying to help me in your own way. I appreciate you looking out for me. But I don’t think that thought will be helpful in this situation. I am not going to act on that thought. But thanks again for trying to help me.” It may sound silly, but I have found this exercise works for me.
Other defusion exercises that I sometimes practice are Demons on a Boat 4 and Leaves on a Stream.5 Remember, these are just a few examples of defusion exercises. People interested in learning more about defusion exercises might want to explore Russ Harris’ book The Happiness Trap and Steven Hayes and Spencer Smith’s book Get Out of Your Mind and Into Your Life.
- Russ Harris (2011). The Happiness Trap. Boston, MA: Trumpet Books. Fusion and defusion described on pages 39-41.
- Russ Harris (2011). The Happiness Trap. Boston, MA: Trumpet Books. Defusion exercise found on page 44.
- Russ Harris (2011). The Happiness Trap. Boston, MA: Trumpet Books. Defusion exercise found on page 51.
- Russ Harris (2011). The Happiness Trap. Boston, MA: Trumpet Books. Defusion exercise found on pages 76-77.
- Steven Hayes and Spencer Smith (2005). Get Out of Your Mind and Into Your Life. Oakland, CA: New Harbinger Publications. Defusion exercise found on pages 76-77.