%% [[Coaching]] people:: Lon Setnik dates:: 2022-11-11 %% *Down regulating your emotional reaction.* This reminds me of your only job is to get out of the basement.  Defusion involves realizing thoughts and feelings _for what they really are_, like passing sensations or irrational things that we tell ourselves - instead of _what we think they are_ like feelings that will never end or factual truths. The goal of defusion is _not_ to help you avoid the experience, but to make it more manageable for you.    *Defusion strategies include: 1. Observe what you are feeling. What are the physical sensations? 2. Notice the way you are talking to yourself as these feelings are experienced. 3. What interpretations are you making about your experience? Are they based in reality? 4. Grab onto the strands of your negative [self-talk](https://www.psychologytoday.com/us/basics/self-talk "Psychology Today looks at self-talk") and counter them with realistic ones. 5. Now re-evaluate your experience with your new-found outlook. why does it matter? [[naming emotion decreases activation]] %% tags: #note/thing | #on/acceptance | #on/emotion | #on/therapy ## Sources: _An Introduction to Acceptance and Commitment Therapy | Psychology Today_. (n.d.). Retrieved November 11, 2022, from [https://www.psychologytoday.com/us/blog/two-takes-depression/201102/introduction-acceptance-and-commitment-therapy](https://www.psychologytoday.com/us/blog/two-takes-depression/201102/introduction-acceptance-and-commitment-therapy)