Fusion vs Defusion Chat

Purpose: In this discussion, we’ll explore what it feels like to be ‘fused’ with an unhelpful thought versus noticing that thought from a distance (defusion). We’ll use examples, images, and your own experiences to deepen understanding.

Discussion Guidelines

• Listen with an open mind.
• Speak one at a time and respect each person’s sharing.
• There are no right or wrong answers—only honest reflections.

Warm-Up (Think-Pair-Share)

1. Take 1 minute to recall a recent unhelpful thought (e.g., “I always mess up”).
2. Turn to a partner and share that thought. Identify: Was it a fused thought (felt like an absolute fact) or a defused statement (you noticed the thought)?
3. Swap examples so both partners share.

Group Questions

1. What makes a thought feel ‘fused’?
• Which words or phrases turn a thought into an absolute truth?
• How might you re-word it to create distance?




Follow-up: How does that change in wording shift the emotion or tension you feel?

2. If your unhelpful thought were an image, what would it look like?
• Describe its size, color, shape, and position.
• What happens if you imagine shrinking it, putting it in a bubble, or moving it away?







Follow-up: How does changing the visual shift your experience of the thought?

3. Which ACT defusion technique feels most doable for you?
• Naming the story (e.g., “Here’s the ‘I’m a failure’ story”).
• Silly voice repetition (e.g., say the thought in a cartoon voice).
• Any others we’ve tried?







Follow-up: Why did that technique stand out?

4. Applying Defusion in Real Life
Think of a situation you’ll face soon (a test, a sports event, a presentation). How could you use a defusion strategy in that moment?

Next Steps

• Later, use the Cognitive Fusion vs Defusion Worksheet to practice rewriting fused statements.
• Write a short plan in your Reflection Journal Template for when you’ll use your chosen defusion technique this week.

Inner Critic vs Self-Compassion Art Activity

Purpose: Use art to externalize your inner critic, then transform that image into a compassionate response to practice self-kindness and defusion.

Materials:

• Paper or Sketchbook
• Colored Pencils, Markers, or Pens
• Optional: Magazine cutouts, stickers, textured paper

Time: 10 minutes

Instructions

Phase 1: Draw Your Inner Critic (4 minutes)

• Think of a critical thought you often hear (e.g., “You’re not good enough,” “You always mess up”).
• Personify that thought as a character or symbol—use shapes, colors, and facial features to capture its tone and energy.

Phase 2: Transform to Self-Compassion (4 minutes)

• On the same drawing, create a companion image that represents self-compassion or a kind inner voice:

• Surround the critic with warm, soothing colors
• Add gentle symbols (e.g., heart, open hands, soft light)
• Include comforting words or affirmations in your artwork
• Use collage elements (e.g., soft textures, uplifting images) to soften harsh lines
  • Notice how shifting shapes, hues, or words changes your relationship with the critic.

Phase 3: Share & Reflect (2 minutes)

• Volunteers show their two images side by side.
• Reflect: Which elements of your compassionate drawing felt most soothing? How did this shift affect how you view your inner critic?

Tip: There’s no “right” look—experiment with colors and symbols that feel comforting to you.

Cognitive Fusion vs Defusion Worksheet

Name: _________________________ Date: _______________

Part 1: Practice with Given Statements

For each of the statements below:

1. Circle whether the thought is Fused or Defused.
2. Underline the words or phrases that show fusion (e.g., always, never, must).
3. Rewrite the statement using a defusion technique (e.g., add “I’m having the thought…,” use a silly voice, put the thought in a bubble).

1. “I always mess up on tasks.”
   Fused / Defused
   Underline fusion words: ____________________________
   Rewrite:
   
   
   
   
   
   

2. “I’m a failure.”
   Fused / Defused
   Underline fusion words: ____________________________
   Rewrite:
   
   
   
   
   
   

3. “I’ll never get this right.”
   Fused / Defused
   Underline fusion words: ____________________________
   Rewrite:
   
   
   
   
   
   

4. “My boss hates me.”
   Fused / Defused
   Underline fusion words: ____________________________
   Rewrite:
   
   
   
   
   
   

Part 2: Your Own Thought

1. Write down a recent unhelpful thought you noticed:
   
   
   
   
   
   
2. Choose one defusion technique (e.g., naming the story, silly voice, visual bubble). Which did you pick? ____________________________
3. Apply that technique to rewrite your thought:
   
   
   
   
   
   

Part 3: Reflection

How did defusing your thought change the way you feel about it? Describe any shift in tension, emotion, or distance.

Next Step: Take your defused statement and add it to your Reflection Journal Template to plan when and how you’ll use this defusion strategy again.

Reflection Journal Template

Name: _________________________ Date: _______________

1. Unhelpful Thought Noticed

What thought did you notice today?

2. Emotions and Sensations

How did this thought make you feel in your body and mind?

3. Defusion Technique Applied

Which defusion strategy did you use (e.g., naming the story, silly voice, visual bubble)?

4. Defused Statement

Rewrite your thought using the defusion technique:

5. Reflection on Change

How do you feel about this thought now? Describe any shift in tension, emotion, or distance.

6. Plan for Practice

When and where will you use this defusion technique again? What reminders or supports will help you practice?

Keep this journal as a tool to track your progress with defusion. Remember: practice builds flexibility!