The Defusion Diary
Distressing thoughts don't have to take over our mental space!
The Defusion Diary is a notepad designed to be your companion as you explore, defuse, and take action on distressing thoughts. This notepad is a portable tool to keep in your back pocket, so you can work through sticky thoughts no matter when or where they pop up!
How to use your Defusion Diary
- Keep nearby for when distressing thoughts arise
- Follow the journal's prompts and take and follow through on the actions you identified
- Revisit the thought you'd like to keep when needed
- Process any patterns with your supports and/or your therapist
Throughout our lives we can experience recurring thoughts or narratives that we struggle to let go of. We become fused with these thoughts - they replay in our brain over, and over, and over, sometimes leading us to engage in maladaptive behaviors to cope. Thankfully, research has shown that the use of cognitive defusion techniques can decrease the level of distress a certain thought causes (Pilecki & McKay, 2012). We took key concepts of defusion, emotional labeling, and positive coping skills to create The Defusion Diary. Backed by research, this tool is the ultimate companion for when distressing thoughts arise.
Assaz, D. A., Roche, B., Kanter, J. W., & Oshiro, C. K. (2018). Cognitive defusion in acceptance and commitment therapy: What are the basic processes of change?. The Psychological Record, 68(4), 405-418.
Pilecki, B. C., & McKay, D. (2012). An experimental investigation of cognitive defusion. The Psychological Record, 62(1), 19-40.