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.Use thispractice as a metaphor for the ability to carry your history without losingyour ability to control your life.Carry your keys Assign difficult thoughts and experiences to your keys.Then think thethought as a thought each time you handle your keys.Keep on carryingthe keys and your thoughts.CREATING YOUR OWN COGNITIVE DEFUSIONTECHNIQUESIf you ve done the work and practiced the techniques in this chapter to the degree that you understandcognitive defusion, you should be able to create your own techniques.Being able to do this will empoweryou to use cognitive defusion as you wish.Start with a thought you are struggling with.Write it down here:________________________________________________________________________________________________________________________________________________________________________Now imagine a context in which those same words would not be something you had to believe or dis-believe, but would be only something you would notice.For example, when are you more likely to read,hear, or listen to words without struggling over their content? When are you more likely to read, hear, orlisten to words with amusement or when their literal truth is not a big issue? Write down some exampleshere (for example, when I read stories in the National Enquirer, when I listen to a comedian, etc.):____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Now construct a defusion technique that links the thought you are struggling with and your answers tothe last question.Describe how you might think ____________________________________ [write downthe problem thought] in this way (e.g., the way the National Enquirer would handle this thought, or the way acomedian would treat this thought): __________________________________________________________________________________________________________________________________________Now, let s use this technique.Bring the problem to mind and give it a good try.Don t stop untilyou are sure you have done it long enough to assess its impact. 86 Get Out of Your Mind and Into Your LifeWrite down what happened when you did that here:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________After you used the technique:Were you better able to see the thought as a thought?Did the believability of the thought go down?Did the distress caused by the thought go down?If you have two or more no answers, try it one more time.If you still have two or more no answers,this is not an effective defusion technique for you.Try again and develop something else.If you havemostly or all yes answers (especially to the first two questions), you are practicing defusion.When to Use DefusionBecause fusion is everywhere, all the time, applied to everything, and unstoppable, we don t noticeit.Here are some cues that will show you when you are fused with your thoughts:Your thoughts feel old, familiar, and lifelessYou submerge into your thoughts and the external world disappears for a whileYour mind feels comparative and evaluativeYou are mentally somewhere else or in some other timeYour mind has a heavy right and wrong feelYour mind is busy or confusingIf you are not behaving optimally and any of these cues are present, look for a fused thought, and ifyou can find it, use one of your defusion techniques.The next step in the process is for you to learn how to maintain a mindful stance toward yourthoughts, feelings, and bodily sensations.The next two chapters of this book will teach you what mind-fulness is and how to stay in contact with the present moment
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