Thought Defusion: Creating Space from Sticky Thoughts

When thoughts spiral, it's not your fault. It's your nervous system doing its best to keep you safe. Before trying to shift your thoughts, it's important to regulate your body and acknowledge your feelings.

Once you feel a bit calmer, thought defusion can help. These practices don't erase thoughts — instead, they give you space to notice them without getting swept away.

At Tune in Therapy, we utilize thought defusion techniques to help clients establish a healthy distance from overwhelming thoughts while honoring their unique nervous system needs.

When to Use Thought Defusion

• After grounding or calming your body with breath, movement, or comfort tools

• When you notice a thought hooks you and want more perspective

• When you're safe, but your mind keeps replaying the same loop

  
  

Five Gentle Thought Defusion Practices

Name the Thought

Example: "I'm having the thought that I'll fail."

Therapy Skill: Add "I'm noticing the thought that…" before your worry.

Creative Prompt: Write the thought on paper, then doodle around it or gently cross it out.

Give it a Funny Voice

Example: Say your critical thought in a cartoon or opera voice.

Therapy Skill: Repeat the thought in a silly voice until it feels lighter.

Creative Prompt: Record yourself singing the thought to a playful tune.

See it as a Story

Example: "Ah, this is the 'Not Good Enough' story again."

Therapy Skill: Label recurring thought loops as familiar "stories."

Creative Prompt: Sketch a "cover art" for one of your thought stories.

Visualize & Release

Example: Imagine your thought floating away on a cloud.

Therapy Skill: Picture it on a leaf drifting downstream or a movie on a screen.

Creative Prompt: Draw a symbol for your thought, then "file it away" in an envelope.

Zoom Out

Example: This thought is one tiny cloud in a vast sky.

Therapy Skill: Imagine rising above the situation and seeing the bigger picture.

Creative Prompt: Make a collage of images that remind you of perspective.

Reflection Questions

• What helps me know I'm ready for thought defusion (vs. needing to regulate first)?

• Which technique gave me the most distance from my thoughts today?

  
  

Working with a Neurodivergent Counselor Makes a Difference

Neurodivergent therapist Rebecca Goldstein at Tune in Therapy understands that thought defusion isn't one-size-fits-all. She adapts these techniques to honor sensory needs, processing styles, and the unique ways neurodivergent brains experience sticky thoughts.

Whether you're managing anxiety, ADHD, autism, or simply feeling overwhelmed by repetitive thought patterns, Rebecca Goldstein creates a compassionate, neurodivergent-affirming space where you can learn skills that actually work for your brain.

Ready to Create Space from Your Thoughts?

If you're tired of feeling trapped by your thoughts and want to work with a therapist who truly understands neurodivergent experiences, reach out to Tune in Therapy today.

Schedule a consultation with neurodivergent counselor Rebecca Goldstein and discover how thought defusion and other body-based, compassionate approaches can help you feel more grounded, present, and free.