What it is
Cognitive defusion is one of the six core processes of acceptance and commitment therapy (ACT). It means learning to stop treating thoughts, images, emotions and memories as solid things. “I’m a failure” becomes “I’m having the thought that I’m a failure.” Same words, more room.
The other five processes are acceptance, contact with the present moment, the observing self, values and committed action.
How it shows up for me
The small phrase “I’m noticing the thought that…” does a lot of work for me. It doesn’t make the thought go away. It just stops it from driving the car.