Bonus Episode: Cognitive Defusion: 4 Techniques to Detach from Intrusive Thoughts (Mental Compulsion Tool)

Summary: In this episode, I teach you a simple but powerful shift called cognitive defusion, a way to create space between you and your intrusive thoughts. So often, thoughts can feel urgent, dangerous, or completely true, like warnings you have to act on. But just because a thought feels real doesn’t mean it is.

I walk you through how to step back from those thoughts by noticing them instead of getting pulled into them, using phrases like “I’m having the thought…” or “My mind is saying…”. This helps you move from being fused with the thought to observing it. The goal isn’t to get rid of thoughts, but to change your relationship with them so they have less power over you.