Cognitive Defusion: Stepping Back from the "Mind Bully"

Cognitive defusion comprises simple practices that reduce how much thoughts drive behaviour. During a busy shift in optical practice the mind can offer harsh commentary such as "You are not good enough", "Everyone thinks you are slow", "You always mess things up" or "You should have coped better". After a difficult shift these thoughts often feel convincing and can increase stress and avoidance.

ACT sometimes calls this harsh internal commentary a "mind bully". The aim is not to argue with each thought but to notice and name it, then return attention to the next useful action.

Quick defusion phrases

• "I am having the thought that..." For example, "I am having the thought that I am failing."
• "My mind is telling me..." For example, "My mind is telling me I should be able to do everything at once."
• "Thank you, mind." A brief phrase that acknowledges the thought without acting on it.
• "What is the next safe step?" A practical prompt to move from mental noise to helpful action.

Clinical role example

Defusion is not denial. It separates stressful thoughts from facts so you can still take responsibility where action is needed.