Lucy talks about using the power of imagination to let go of distressing thoughts.
Distressing thoughts are attention grabbing. As human beings, we naturally tune in to these neon-like ideas and beliefs, the desire to avoid distress prompting us to go over what we ‘know’ about ourselves and what others may be thinking, to predict the future, to worry at the problem. This can result in a spiral of harsh self-judgment and unhelpful anxiety.
When a distressing thought keeps repeating, it’s all too easy to get ‘hooked’ on it, like a fish biting on a bait hook; however, it is possible to learn how to mindfully observe your thoughts without getting stuck on them. Outlined below is a simple technique for achieving this (called ‘thought defusion’). With practice, this skill can create more freedom to choose which thoughts you would like to focus on and which you would like to let go of instead of getting stuck on them all.
Thought defusion harnesses the creative power of the imagination. The simple objective is to visualise your thoughts (either as words or pictures) and then to imagine them harmlessly floating away from you, without holding on to them or analysing them in any way. It is important to let the thoughts be whatever they are; you don’t need to fight them in any way, nor criticise yourself for having them, just let them come and go. However you choose to visualise your thoughts is okay – there’s no right or wrong way of picturing them. Here are a few suggestions, but feel free to make up your own:
- Imagine sitting near a stream and watching your thoughts float past on leaves.
- Picture yourself sitting in a field watching your thoughts float away on a cloud.
- See your thoughts written in the sand and then watch the waves wash them away.
- Picture yourself standing in a room with two doors; then watch your thoughts enter through one door and leave through the other.
If you would like to try thought defusion then start by practicing for just a few minutes at a time, building up to five or ten minutes if wished. Sit somewhere comfortable, relax and if it feels okay take a few slow breaths, then use your imagination to place yourself in your chosen scenario. Become aware of your thoughts and just observe them. You don’t need to change them, or stop them, or do anything with them. Focus on letting them pass by, without getting hooked in and without criticising yourself for having them. Just watch your thoughts arise and then float away.
Adapted from: McKay, M., Wood, J., & Brantley, J. (2007). The Dialectical Behaviour Therapy Skills Workbook. Oakland, CA: New Harbinger Publications Inc.
