Cognitive Diffusion Exercise

Try this cognitive defusion exercise from “The Happiness Trap”, page 53, written by Dr Russ Harris. It’s one of my favourite books.

But...you actually have to DO this exercise to reap the benefits!

‘I’m having the thought that…’

To begin this exercise, first, bring to mind an upsetting thought that takes the form, ‘I am X’. For example, ‘I am dumb’, ‘I am such a loser’ or ‘I’m so incompetent.’ Preferably pick a thought that often recurs and that usually bothers or upsets you when it does. Now hold that thought in your mind and believe it as much as you can. Focus on it for several seconds. Notice how it affects you.

Now take that same thought but, replace 'I am...' with the phrase, ‘I’m having the thought that…’

Run the thought and notice what happens.