QUESTION?

I’m going out of my mind. What can I do?

ANSWER

Defuse

“If a thought has hooked you and pulled you away from living the life you want, then notice it, name it and neutralise it” – Dr Russ Harris, “The Confidence Gap”

How familiar you are with the term defusion, as opposed to the scientific term diffusion, the movement of atoms or molecules from an area of higher to lower concentration, probably depends on whether you are more familiar with the world of science or psychology.

For those of you who are regular followers of this blog, you would be right in thinking that I’m not very familiar with the world of Science, so it must be something to do with the other world, the world of Psychology, and more specifically the world of ACT.

So what exactly is this ACT, and what’s all this about DEFUSION?

Well, just a little taster here.

ACT stands for Acceptance Commitment Therapy, and is something that I have been studying for the last few months.

DEFUSION is one of the techniques ACT advocates for creating a space, a welcome space between those thoughts that can literally “drive us out of our mind”, and that other part of ourself , that ACT calls “the Observer Self”.

“The Observer Self” is available to all at any time, and is a vantage point where something else, something more peaceful is to be found. DEFUSION is about using that vantage point to create a different relationship with our thoughts and feelings so we can stay present and take effective action.

Want to learn more?

Well I’m only just beginning my adventure with ACT, but so far, so good. In fact so far so very good. I’ll keep you posted on my progress!

I haven’t written any poetry for ages now but I was sufficiently inspired by Dr Russ Harris’ book “The Confidence Gap, from Fear to Freedom” to write “The River Game”

“The River Game” is based on “Leaves on a Stream”, a DEFUSION exercise designed to help us develop DEFUSION skills. I hope you enjoy it.

POEM FOR TODAY

THE RIVER GAME

How often does it happen, that our minds with judgements teem

And we fail to let them come and go, like leaves upon a stream,

And we hook into a story, we’re a loser, we’re a fake,

And the radio plays doom and gloom all day without a break.

It’s a constant tale of misery, we struggle and we fight

See a chink of positivity, for now it all looks bright

‘Til a thundercloud fast gathers, the truth’s there for all to see,

It was only an illusion, I’m still hopeless little me.

It’s a tale all too familiar, how we’ve battled for control

‘Gainst a mind hardwired unruly as our peace of mind is stole

‘Til one day we hear a whisper, how about we just let go

Put each thought upon a river leaf and let the river flow.

And it all comes down to practice, just a little every day

‘Til the tricks we call defusion let the mind still have its say

But we watch it from safe distance, and just notice and just name,

Put each thought upon a river leaf and play the river game.

If you enjoyed “THE RIVER GAME” please pass it on.

You can find more inspirational poetry in “A String of Pearls, a Yearbook of Daily Inspiration to Soothe the Soul and Rekindle the Spirit”

And no retreat would be complete without something lovely to look at, so here’s the

PICTURE FOR TODAY

Leaves on a Stream

And just before you go ……..

Take what you like and leave the rest!!!

If you want to find out more about ACT then any of Dr Russ Harris’ books is a good place to start. “The Happiness Trap” is perhaps the best known.

I read it some years ago without much enthusiasm but I don’t think I was ready for it then. I am re-reading it now and finding it riveting reading, so perhaps the old adage is true.