How to Stop Overthinking: Master the ACT Skill of Cognitive Defusion 13/30
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Published 2023-11-09
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Discovering how to stop overthinking begins with the realization that trying to force our thoughts to change only amplifies them. This video introduces the ACT technique of cognitive defusion, a pivotal concept for those seeking to learn how to stop overthinking. Instead of wrestling with our thoughts and overthinking potential outcomes, cognitive defusion teaches us to observe our thoughts without attachment. By labeling and noticing thoughts as just thoughts, we learn how to stop overthinking by distancing ourselves from these mental processes, thus reducing their impact. Knowing how to stop overthinking doesn't mean engaging in a struggle with our inner dialogue, but rather, shifting our attention to what truly aligns with our values, freeing us from the tiresome cycle of overthinking. This skill, central to understanding how to stop overthinking, requires practice to master, but can ultimately guide us to a more present and less anxiety-driven existence.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/comeuntochrist/believe
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All Comments (21)
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I think you were born to do this. From your deep knowledge to your professional yet friendly voice to your authenticity.... You are a super star! You have obviously helped so many people, that's a gift 🎁. All my best wishes for you and your family Emma!!
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In the book “Chatter” I also learned to yell my own name at myself when I’m ruminating and overthinking. I’m honestly surprised every time when it works!
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Cognitive defusion - separating from thoughts, is a core practice in Buddhism. It works.
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I find that isolation and loneliness leads to ruminating thoughts, I have to get out of the house and move towards people to shift my focus. Easier said than done when you're a bit agoraphobic but I know this is what works for me.
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As my great-great- grandaddy used to say, "You see what you look for."
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I discovered that my chronic overthinking was a result of a trauma response to find and ensure continued safety and security. If I stopped thinking, then I was in trouble...at least I was conditioned to believe this. It's why there are so many addiction and distractions today, because so many of us are trying to turn off the overthinking reaction to preemptively manage our safety and security. Mindfulness was hard to do for me. Books like 30 Days to Reduce Depression by Harper Daniels and the Tao Te Ching and even Tolle's Power of Now helped me to slowly realize that I wasn't my thinking mind.
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My anxiety/overthinking has affected my life more than I ever knew and caused me to make mistakes/lapses in judgment/2nd guess myself and and not be present. These simple techniques that can be so useful - I wish everyone would know about these. It’s so simple but when you’re in your own head you can’t see solutions on your own sometimes.
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All of the ballerina's ruminations sounded like a way to take her power back in a situation she had no power over. What roles she did/didn't get weren't ultimately in her hands, but her cycle of ruminating was like trying to find a way to figure out what might happen anyway. Wondering what they thought of her was also her wondering what they'd do to her, if she'd lose what she had and they'd take it away at any moment. Maybe I'm projecting, but it sounds so familiar to me.
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Cognitive defusion is a great tool. I would add to this that it's important to observe your thought WITHOUT judgement, otherwise we open another route to negativity and self disparaging thinking.
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omfg a Brazilian here, even though I have never been to a camp and we have no concept of camp counselor here, you really do totally look like the type of woman that is the camp counselor in every American movie I have ever watched in my whole life
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Thoughts and emotions pass like clouds in the sky. Or leaves on a stream.
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I have spiralled and lashed out the whole day today. The timing ❤
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These videos always land right when I need them. You've been guiding me for years now. I share your videos with struggling friends, My gratitude for you is so immense. Thank you.
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I'm having the thought that this was a pretty useful video.
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What a perfect lesson. This is EXACTLY how anxiety goes for me!
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IT IS SO HARD to do this consistently. I have been trying to use defusion for years and always seem to forget to use it until I come across a video or article about it.
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It's funny, when I have an automatic thought popup once in a while, I'll chuckle and say "Oh you think we're doing this again?" LOL
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I do this too. Especially when i buy something more costly, i obsess for it and research for days or weeks and even after i buy the thing i keep trying it and keep stressing and wondering if i made the right choice, if maybe I'll find a better one after i decide to keep this one etc. 😅 In the end I just get so exhausted from it, I don't even care anymore, I just want it to end.
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Just wanna say here how amazing it is what you're doing, this is SO helpful!
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Emma, your sharing of the talents has helped me in huge quantities. Thanks for the continued professionalism and production. So appreciated!
