What is Cognitive Defusion?
認知脫鉤（Cognitive Defusion）是一種心理技巧，目的是讓你意識到「你不是你的想法」（separation from thoughts）。這種技巧強調將自己與腦中的念頭分開，尤其是那些負面或限制性的想法。
In Acceptance and Commitment Therapy (ACT), cognitive defusion is the process of learning to perceive thoughts, images, memories, and other cognitions as what they are—not what they appear to be. Instead of seeing thoughts as absolute truths or commands, you observe them as passing mental events.
Cognitive Defusion creates some space between yourself and your negative thoughts, allowing you to “un-fuse” from them.
Techniques
- Labeling thoughts: Instead of saying “I’m a failure,” rephrase as “I’m having the thought that I’m a failure.”
- Thanking your mind: When a negative thought arises, say “Thanks, mind!” to acknowledge it without judgment.
- Silly voices: Repeat the thought in a funny voice or sing it to reduce its power.
- Visualizing thoughts: Imagine your thoughts as clouds floating by or leaves drifting down a stream.
Why Practice Cognitive Defusion?
- Reduces the impact of negative thinking
- Increases psychological flexibility
- Helps you act according to your values, not your fears or automatic reactions