Stuck in the Overthinking Loop? How ACT Helps You Unhook.

You're an expert at mentally replaying conversations, analyzing texts, and constantly preparing for the worst-case scenario. This kind of chronic overthinking is exhausting, isn't it? While our brain thinks analyzing every detail will keep us safe, in reality, it often just keeps us stuck in the loop of anxiety. My goal as an online therapist in BC is not to stop your thoughts, but to help you gain freedom from them.

The Trap of Cognitive Fusion

Cognitive fusion is a term used in Acceptance and Commitment therapy (ACT) to describe a pattern of treating thoughts as facts. When fused to our thoughts they can often be perceived as absolute truths or commands.

Example: Having the thought “I am a failure”. If you are in cognitive fusion, you would experience this thought as a fact. Truly believing that you are a failure.

Now, how would your perception of self and the world around change if this thought is held as a fact. You may began searching for confirmation that you are a failure or isolate your self. Often, when people recognize they are having a thought which they do not agree with or is unhelpful our instinct is either to move as far away from the thought as possible or replace it with a more comfortable thought. Both of these options keep you stuck in a fight with your mind.

Acceptance and Commitment therapy does not fight, distract from or change your thoughts instead it teaches you how to view your thoughts as merely words or experiences of your mind. They are not true or false, positive or negative, they just are thoughts. The goal here is to not change the thought, but to change the relationship you have with your thought.

ACT Tool Defusion

Cognitive defusion is the ACT skill of taking a step back from your thoughts to experience them as simply a thought. Words your mind creates. From this place, you can decide the action you want to take. If the thought is helpful you can choose an action which aligns with it. If the thought is unhelpful, you can choose an action aligned to one of your values.

There are so many defusion skills. I will share one of my favourites!

Thought: I am a failure

Defusion step 1: Say out loud “ I am having the thought that I am a failure”

This helps get you one step back from the thought, providing a little bit of space.

Defusion step 2: Say out loud “ I notice that I am having the thought that I am a failure”

This brings even further space between YOU and the THOUGHT.

Often, at this point people are able to recognize the thought as just a thought and not a fact. Now, an important point here is that this doesn’t make the thought less painful to experience. Experiencing pain, including painful thoughts is part of being human. Just allows space for you to choose how you will respond.

Values as Your Compass

Once you have defused from your thought, you can decide how to act. If your thought is helpful (context is important) then your action may align with your thought. If your thought is unhelpful such as “ I am a failure”, it’s important to choose an action with aligns with one of your values. This is where you ask yourself “ what do I want to move toward, regardless of anxiety”

Maybe the value you want to explore is connection, fun, kindess etc. Now decide, what the smallest thing you can do that brings your closer to that value.

Commit to doing that thing while acknowledging that anxiety may come along with you, you may experience that same thought “ I am a failure” while moving toward this value. This is normal and okay. Remember, the goal is not to control our thoughts or push them away. The goal is to act in ways which align with our values and our true self.

You don’t have to win the battle against your mind to live a rich life. You just need a new strategy.

If you are in BC struggling with overthinking and ready to learn these (and other) powerful ACT techniques, help is available. I offer online therapy that is designed to help you unhook from anxiety and align your actions with your values. I invite you to book a FREE, 15-minute consultation to see if my approach is the right fit for you.