Defusion is learning to see thoughts for what they are — words and images — rather than literal truths or commands. Its opposite, fusion, happens when thoughts dominate perception and behaviour. A fused client might think “I’m useless” and automatically act as if it were a fact.
In therapy, defusion techniques (like saying a thought in a silly voice, repeating it until it loses impact, or writing it on a card and observing it) help clients loosen their grip on thoughts. This isn’t about getting rid of thoughts, but changing the relationship with them.
Defusion is especially useful when rigid self-criticism, rules, or “what if” worries trap clients. By learning to hold thoughts lightly, clients gain freedom to choose behaviour that aligns with their values, even if the thought doesn’t change.
