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Cognitive defusion

Recognize a frightening thought as a thought rather than a proven outcome.

Research-supported underlying process · evidence grade A for ACT, B for this micro-version

Where it comes from

A core process of Acceptance and Commitment Therapy (ACT), formalized by Steven Hayes, Kirk Strosahl and Kelly Wilson.

What the evidence says

A review of workplace ACT found especially consistent effects on defusion; seven trials that measured it favored ACT.

When it helps

“I’m going to be fired”, “I’m incompetent” or “everyone is against me” thoughts after a stressful interaction.

Try it

Put “I’m having the thought that…” in front of the feared prediction.
Try adding ‘I am noticing the thought that…’ before a prediction. Then name one fact you can verify.

Watch out

It isn’t a way to dismiss credible danger.
Do not dismiss concrete danger or actual employment action.

Sources

The evidence label describes a broader process or framework. This extension and its brief workplace exercises have not been independently validated.