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    ACT Defusion Metaphors

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    Gilang Faisal Andrian
    The document provides metaphors to help people distance themselves from unhelpful thoughts through cognitive defusion techniques. It begins by asking helpful questions to identify unhelpful thoughts, then offers metaphors to reframe thoughts as transient and external phenomena like clouds, leaves on a stream, or passing trains. This reframing helps people see thoughts as words in the mind rather than true reflections, allowing choice in how to respond rather than being swept away by thoughts. Over a dozen metaphors are provided as examples for cognitive defusion techniques.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    ACT Defusion Metaphors

    Uploaded by

    Gilang Faisal Andrian
    195 views4 pages
    The document provides metaphors to help people distance themselves from unhelpful thoughts through cognitive defusion techniques. It begins by asking helpful questions to identify unhelpful thoughts, then offers metaphors to reframe thoughts as transient and external phenomena like clouds, leaves on a stream, or passing trains. This reframing helps people see thoughts as words in the mind rather than true reflections, allowing choice in how to respond rather than being swept away by thoughts. Over a dozen metaphors are provided as examples for cognitive defusion techniques.

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    ACT-Defusion-Metaphors

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    The document provides metaphors to help people distance themselves from unhelpful thoughts through cognitive defusion techniques. It begins by asking helpful questions to identify unhelpful thoughts, then offers metaphors to reframe thoughts as transient and external phenomena like clouds, leaves on a stream, or passing trains. This reframing helps people see thoughts as words in the mind rather than true reflections, allowing choice in how to respond rather than being swept away by thoughts. Over a dozen metaphors are provided as examples for cognitive defusion techniques.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    195 views4 pages

    ACT Defusion Metaphors

    Uploaded by

    Gilang Faisal Andrian
    The document provides metaphors to help people distance themselves from unhelpful thoughts through cognitive defusion techniques. It begins by asking helpful questions to identify unhelpful thoughts, then offers metaphors to reframe thoughts as transient and external phenomena like clouds, leaves on a stream, or passing trains. This reframing helps people see thoughts as words in the mind rather than true reflections, allowing choice in how to respond rather than being swept away by thoughts. Over a dozen metaphors are provided as examples for cognitive defusion techniques.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4
    At a glance
    Powered by AI
    The passage discusses using cognitive defusion techniques to help identify and distance oneself from unhelpful thinking patterns by seeing thoughts as just words rather than truths. It provides questions to help determine if a thought is helpful or not and gives metaphors to help apply cognitive defusion.

    Some examples of cognitive defusion techniques given are asking yourself if a thought is helpful, if it's an old story you've heard before, and if it will help you take effective action.

    Metaphors provided include thoughts being like clouds floating across the sky, waves arising from the sea, a passing parade, leaves floating down a stream, trains coming and going at a station, and a waterfall.

    PositivePsychology.

    com

    ACT Defusion Metaphors

    Sometimes we are so habituated to our thinking processes that we cannot identify unhelpful thinking
    patterns or thoughts when they arise. To help make this distinction when a thought arises that is
    uncomfortable in some way, ask yourself the following questions:

    Helpful Questions for Unhelpful Thoughts

    ■ Is this thought in any way helpful or useful?

    ■ Is this thought an old story? Have I heard it before?

    ■ What do I get for buying into this story (thought)?

    1
    PositivePsychology.com

    ■ Does this thought help me take effective action?

    ■ Am I going to trust my mind or my experience?

    ■ Could this be helpful, or is my mind just babbling on?

    Bear these questions in mind when experiencing a thought you find uncomfortable, self-defeating, self-
    limiting, frightening, threatening, compulsive, oppressive, or bullying.

    When you apply cognitive defusion techniques to unhelpful thoughts, you see thoughts as merely ‘words
    inside your head’. Then, by refusing to take them literally (as true, real, serious, wise, or whatever), you
    choose how to respond to them.

    Below are some metaphors you might find helpful as on-the-spot cognitive defusion techniques.

    2
    PositivePsychology.com

    Thoughts are like…

    Clouds floating, or birds flying, across Waves arising from the sea, then falling
    the sky. They come and go. back in. You can watch the waves from
    the shore without
    being swept
    away.

    Leaves and sticks floating down A passing parade. You can watch the
    a stream. You don’t have floats pass by. You don’t have to climb
    to dive in. You can on board.
    watch from a
    bridge.

    Trains coming and going


    while you stand watching A waterfall. You are
    from the platform. standing behind it,
    not under it.

    Guests entering a
    hotel. You can be
    the doorman. You
    Cars
    greet the guests,
    passing by
    but you don’t
    while you
    follow them into
    wait at a
    their rooms.
    junction.

    3
    PositivePsychology.com

    Suitcases dropping onto a conveyor belt People passing you in the street. You can
    at the airport. You can watch them pass nod and say hello, but you don’t have to
    by, without stop and have a conversation with them.
    having to pick
    them up.

    Bubbles rising in a Actors on a stage. You can watch the


    champagne bottle. play, but you don’t have to get on stage
    They rise to the surface and perform.
    and then disappear.

    ‘Pop-ups’ on the internet.

    Junk email. You


    can’t stop it from
    coming in, but you
    don’t have to read all of it.

    Dr. Jo Nash

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