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A 5-page cognitive defusion handout with simple ways to put a little space between you & your thoughts, so they inform you instead of running the show.
Sometimes our thoughts get so tangled up in who we are that we need a reminder: we are not our thoughts. Thought defusion is the practice of getting a little distance from them, so you can notice your thoughts, let them come & go, & choose how you respond.
What's inside
What thought defusion is & why it helps
A collection of defusion strategies to try
Encouragement to find what fits your personality & needs
Best for: anxious minds, overthinkers & anyone who gets stuck in their own head
Format: 5-page fillable PDF · a type-in reflection box after each technique · clickable links · printable
Fill it in digitally: type your reflections in the box after each technique, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after filling it in so your answers stay.
Or print it and fill it in by hand.
updated October 2026
A 5-page cognitive defusion handout with simple ways to put a little space between you & your thoughts, so they inform you instead of running the show.
Sometimes our thoughts get so tangled up in who we are that we need a reminder: we are not our thoughts. Thought defusion is the practice of getting a little distance from them, so you can notice your thoughts, let them come & go, & choose how you respond.
What's inside
What thought defusion is & why it helps
A collection of defusion strategies to try
Encouragement to find what fits your personality & needs
Best for: anxious minds, overthinkers & anyone who gets stuck in their own head
Format: 5-page fillable PDF · a type-in reflection box after each technique · clickable links · printable
Fill it in digitally: type your reflections in the box after each technique, right in the PDF. Works best in the free Adobe Acrobat Reader (desktop or mobile) or Preview on Mac. Save a copy after filling it in so your answers stay.
Or print it and fill it in by hand.
updated October 2026