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As a therapist, I utilize a variety of techniques tailored to address different anxiety symptoms. While it’s difficult to choose a favorite, if I had to, it would be this one:  Leaves on a stream (just 3 minutes and 33 seconds). This technique is an effective way to reframe thoughts and promote calm, using a concept known as cognitive defusion.

Cognitive defusion is about changing the way we relate to our thoughts by observing them rather than becoming entangled in them. As explained by Acceptance and Commitment Therapy (ACT), ‘It’s not the thoughts themselves that are the problem; it’s how we respond to them’ (https://cogbtherapy.com/cbt-blog/cognitive-defusion-techniques-and-exercises).

Consider this: we experience countless thoughts throughout the day. Some we dismiss as irrelevant, while others we fixate on, believing they must have deeper meaning. These thought patterns can become so automatic that we’re often unaware of them. Cognitive defusion helps address this, as anxiety isn’t solely driven by external situations, but by our reactions to those situations.

The ‘Leaves on a Stream’ exercise is a simple yet powerful tool, and if you have 3 minutes and 33 seconds, it’s worth trying. Like most therapeutic techniques, it’s a practice, not a one-time solution. If you find yourself thinking, ‘I’m not doing this right’ or ‘This isn’t working,’ place that thought on a leaf and let it float away, just as described in the exercise.

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About the Author: Candice Beaton
Hey, I’m Candice, Founder and Therapist at Modern Therapy CB. I started this practice in 2020 with one goal: to create a space where therapy feels relatable and not overwhelming, like traditional settings sometimes can be. With 16+ years in the mental health field, I’ve learned that real change happens when you feel comfortable enough to just be yourself. I focus on building genuine connections because that’s how I can really get to know your unique challenges and offer meaningful support. I get it—opening up can feel tough. But together, we’ll turn that vulnerability into a powerful, transformative experience. At Modern Therapy CB, I blend science-backed methods with real-life tools that help you manage stress and handle life’s curveballs. My mission is to give you a space where you can talk openly without any judgment. We’ll dig deep to figure out what’s been holding you back and empower you to live with more confidence, clarity, and purpose.

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