Fusion is the process of joining things together. What can happen when you fuse with your thoughts?
- Thoughts are reality: what you’re thinking is actually happening.
- Thoughts are the truth: you completely believe them.
- Thoughts are important: you must take them seriously and pay attention to them.
- Thoughts are orders: you have to obey them.
- Thoughts are wise: you must follow their advice because it’s good for you.
- Thoughts are sometimes threatening: you feel like you need to get rid of them.
Defusion is the process of separating things. What can happen when you defuse from your thoughts?
- Thoughts are just words, images, or stories in your head.
- Thoughts might or might not be true, so you don’t have to buy into them automatically.
- Thoughts might or might not be important, so you can pay attention to what works.
- Thoughts are definitely not orders, so you don’t have to obey them.
- Thoughts might or might not be wise, so you can take them or leave them.
- Thoughts are never threats—even the painful ones can’t harm you.
Separating from your thoughts gives you the space to choose which thoughts will move you toward what’s important to you in the present situation. Mindfulness, breath, and relaxation training can help you improve your ability to do that. The alternative would be to allow your mind to bully you, tell you what to do, and insist you go along for the ride.