Understanding Fusion In ACT
Fusion is a concept in psychology, particularly within Acceptance and Commitment Therapy (ACT), that describes how we can become so entangled with our thoughts that they dominate our attention, decisions, and actions.
To help clients and individuals grasp this concept, here's a powerful practical exercise, inspired by Russ Harris, a renowned ACT practitioner, to experience and reflect on fusion firsthand.
The Exercise
Step 1: Write Down Your Thoughts
Take a moment to grab a piece of paper and a pen. Write down some of the negative or unhelpful thoughts that your mind has been replaying lately.
These could include:
Worries about the future.
Self-judgments or criticisms.
Regrets or feelings of guilt about the past.
Fears or doubts about your abilities.
For instance, your thoughts might say, “I’m not good enough,” or “I’ll never figure this out,” or even something unrelated like, “I’ve gained too much weight, and I’ll never lose it.” Write these down as if your mind were a radio station broadcasting negative tunes.
Step 2: Visualize Your Surroundings
Now, pause for a moment and imagine yourself surrounded by everything that truly matters to you. Picture the people you care about—family, friends, loved ones.
Imagine the activities that bring you joy, such as a favorite hobby, spending time in nature, or engaging in meaningful work. Include in your visualization the responsibilities and tasks that are important in your life, like caring for your family, connecting with friends, or pursuing your passions.
Let this image fill your mind, as if all these elements were symbolically present in the room with you.
Step 3: Hold Your Thoughts Close
Take the piece of paper with your written thoughts and hold it in both hands. Now, bring it close to your face—so close that it blocks your vision.
Notice what happens:
How much of the room and the things around you can you see?
How much of the people or activities you value can you engage with?
How easy is it to take action toward the things that matter?
This is what it feels like when we are fused with our thoughts. They dominate our perspective, making it nearly impossible to focus on or connect with what is most important.
Step 4: Place the Paper Down
Now, lower the paper and rest it on your lap. Notice how your vision clears and your hands are free. With the paper sitting on your lap:
You can see and engage with your surroundings more easily.
You are free to take action toward the things you value.
Your thoughts are still present, but they no longer block your view or control your actions.
Reflection
This exercise illustrates the essence of fusion: when we hold our thoughts too close, they can obscure the richness of life and hinder our ability to engage with what truly matters. By creating a bit of distance—practicing defusion—we can allow those thoughts to exist without letting them dictate our lives.
Fusion doesn’t mean your thoughts disappear; it means they no longer consume your attention or control your behavior. Learning to step back and see thoughts for what they are—just thoughts—can help you live a more fulfilling, values-driven life.
Here is a video on Understanding Fusion: A Practical Exercise for Gaining Perspective on Your Thoughts
Next Steps
If you found this exercise helpful, consider exploring more about defusion techniques in ACT. For deeper insights, check out an interview with Russ Harris, where he shares practical strategies for managing thoughts effectively.
At The Harvest Clinic, our clinicians are skilled in helping clients practice defusion and other mindfulness-based techniques to foster mental clarity and well-being.
Comments