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’.
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. Cognitive defusion helps address this, as anxiety isn’t solely driven by external situations, but by our reactions to those situations.
The ‘Leaves on a Stream’ exercise is a simple yet powerful tool, and if you have 3 minutes and 33 seconds, it’s worth trying. Like most therapeutic techniques, it’s a practice, not a one-time solution. If you find yourself thinking, ‘I’m not doing this right’ or ‘This isn’t working,’ place that thought on a leaf and let it float away, just as described in the exercise.
Disclaimer: This blog is for educational and informational purposes only. It is not therapy, and reading it does not create a therapist-client relationship. If you’re in crisis, call or text 988.
