From chaos to calm: Three strategies for navigating intrusive thoughts

Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.

As humans, we experience a constant flow of thoughts as we navigate our daily lives. Many of these thoughts are so automatic that they can easily go unnoticed and unquestioned. Although we cannot stop our minds from thinking, we do not have to believe everything we think. As Jon-Kabat-Zinn has said, “You can’t stop the waves, but you can learn to surf” [1]. This blog post will explore three effective cognitive defusion strategies for learning to “surf” on the waves of our thoughts.

Cognitive defusion is a technique used detach or gain distance from our thoughts and feelings so that these thoughts can be perceived as separate and temporary events, rather than defining aspects of our reality or identity.

By distancing ourselves from our thoughts, we can cultivate greater psychological flexibility and agency over them. Research has shown that cognitive defusion can decrease the believability of intrusive thoughts and increase our willingness to replace unhelpful thinking patterns with more helpful ones [2]. The primary objectives of defusion techniques are to:

• Detach ourselves from our inner experiences (i.e., becoming the observer of our inner experiences rather than becoming fused or entangled with them)

• Reduce the degree to which we believe our automatic thoughts

• Reduce the degree to which our behaviours and emotions are influenced by these thoughts

• Increase our psychological flexibility and ability to remain present with our inner experiences    

Strategy #1: Just notice

When you become aware of a thought, consciously name the thought by saying to yourself, “I notice that I am thinking ______”. This simple act of acknowledging and labeling your thoughts allows you to create some distance between yourself and the thoughts. By recognizing you are separate from your thoughts, you can gain a new perspective and increased control over how you wish to respond to them. For example, when called in for a meeting your boss, you may say, “I notice that I am thinking that, because my boss wants to speak with me, I must be in trouble for something.” Over time, you may learn to detach from and assess the validity of such thoughts – perhaps leading you to recognize common patterns such as, “here I am catastrophizing again”.

Strategy #2: Befriend the thought

When you notice intrusive thoughts, engage with them in a spirit of curiosity, openness, mindful awareness, playfulness, and even gratitude. Be open to understanding why they are showing up for you and thank them for their feedback. For example, when confronted with a catastrophizing thought, you might respond with, “Thank you for your feedback. I see that you are just trying to be helpful and protect me.” You may also engage with your thoughts with some humour by repeating them in a silly voice or by telling them, “I hear you, however, your services are no longer required here anymore.” For some people, incorporating some sarcasm can also be a helpful way of not taking thoughts too seriously. The objective of befriending our thoughts is to change the ways in which we relate to them.  

Strategy #3: Ask yourself, is holding onto this thought helping or hindering me?

This simple question encourages self-reflection and invites a shift in perspective. By questioning the usefulness of a thought with compassionate curiosity, we can take a step back from it and assess whether or not holding onto it is beneficial or if it is causing unnecessary stress and anxiety. In doing so, we can begin to consciously choose to let go of unhelpful thoughts and cultivate a more positive mindset.

In conclusion, the practice of cognitive defusion helps us to observe our thoughts without getting entangled in them. This reduces their power and influence over our behaviours and emotions. This practice opens us up to the possibility of responding to our thoughts in a more conscious, intentional, and compassionate manner, rather than reacting impulsively. By mastering this skill, we can cultivate a greater sense of mental calm and wellbeing.

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References:

1.    Kabat-Zinn, J. (2005). Wherever you go, there you are. Hachette Book Group.

2.    Marasigan, P. (2019). Using brief cognitive restructuring and cognitive defusion techniques to cope with negative thoughts. Social Values and Society, 1(4), 11–14. https://doi.org/10.26480/svs.04.2019.11.14