Cognitive Diffusions

As a reminder, last week, we talked about cognitive distortions, which are patterns of thinking that filter information in incorrect and often unhealthy ways.  They often influence our behaviors, leading to harmful emotions.

Cognitive diffusions are ways to dispel these thoughts.  They may not completely change your perspective or give you a new attitude about the situation, but they can help create distance between the thought and your emotional/behavioral response to that thought.  Over time, this will help you be more effective in daily life and relationships, and heal negative core beliefs.

Here are some examples!

External voice: Creating distance from the thought and help you notice patterns of what might be triggering the thoughts
Ex. “I’m worthless” → “I am having the thought that I am worthless” → “I am noticing that I am having the thought that I am worthless”

Thank your mind: When an unpleasant thought comes up, particularly an anxious thought, thank your mind for letting you know
Ex. “I am going to bomb my presentation” → “Thank you brain for letting me know that I care about my grades”

Say it slowly/silly voices: Say the thought in slow motion or using silly voices until it feels less powerful

Leaves on a stream: When the thought pops up, imagine placing it on a leaf on top of a gentle stream and watching it float away

Pop-up blocker: Imagine that your unhelpful thought is like an internet pop-up ad that you can close out

Word art: Type the thought out in a program or app. Change the font, color, pattern, shadow, and other parts of the design in order to create distance between the thought and the emotional attachment.

Examine the evidence: Instead of assuming a negative thought is true, examine the actual evidence of it.
Ex. If you have the thought “I never do anything right,” then think of a few times you successfully completed a task

Double standard method: Ask yourself if you would say your negative thoughts to a friend or loved one who was upset. If you would not say it to someone you care for, then it is likely not helpful to continue saying the thought to yourself.
Ex. Would you tell your friend going through a mental health crisis “You are a failure for needing therapy”?

Passengers on the bus: Imagine yourself as a bus driver with rowdy kids, and the kids are your thoughts trying to derail you. Try to keep driving and ignore them.

The semantic method: Substitute language that is less emotionally loaded instead of “should” statements and global labeling.
Ex. “I should be sleeping more” → “It would be nice to sleep more each day”

The survey method: Do a survey to find out if your thoughts and attitudes are realistic; introduce outside perspectives
Ex. If you believe people in relationships should never disagree, ask some older family members if they ever argue with their partner

The experimental method: Do an experiment to test the accuracy of your negative thought
Ex. You are having trouble cleaning your room because you are too tired or “just can’t do it”
Set a timer for 15 minutes and smart small by just picking up trash. Did you make any progress?

Repetition: Repeat a word until it does not sound like a word any more
Ex. If you are having the thought “I am weak,” repeat the word “weak” over and over again for 60 seconds

The hated politician: Imagine your least favorite politician or celebrity saying the thought to you in their voice

Sing the thought: Sing the thought to a tune, or sing a song ironically
Ex. You feel worried about not getting into college, so you sing to yourself to the tune of Bohemian Rhapsody
“I am so stuuuupid, I’ll never graduate. I’ll never make it, no escape from reality”

Balloon floating away: Imagine writing your negative thoughts on a balloon and watching it float away

Thought parade: Picture all of your thoughts in a parade, waving at them as they pass by and disappear

Stand-up routine: Imagine you are saying your thoughts as part of a stand-up comedy routine.  Try and reword them to sound like jokes.

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