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. …
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