Have you ever felt completely hijacked by a thought — like “I’m not good enough,” or “They don’t really care about me,” — and no matter what evidence exists to the contrary, it still feels completely true? That’s an example of cognitive fusion.
Cognitive fusion is a term used in Acceptance and Commitment Therapy (ACT) to describe a mental state where we become entangled with our thoughts. Instead of seeing a thought as just a thought, we take it as absolute truth. When we’re fused with our thoughts, they dominate our mood, behaviour, and sense of self — often leading to anxiety, avoidance, shame, or disconnection from what really matters.
Common Examples of Cognitive Fusion
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“If I feel anxious, it means I can’t handle this.”
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“They didn’t text back — they must be mad at me.”
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“If I can’t do it perfectly, there’s no point in trying.”
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“I failed once — I’ll fail again.”
These thoughts can feel automatic and convincing, especially when we’re stressed, overwhelmed, or stuck in old patterns.
The Problem Isn’t the Thought — It’s How Tightly We Grip It
Cognitive fusion is part of being human. But the good news is that with practice, we can learn to step back from our thoughts, hold them more lightly, and reconnect with our values and deeper truths.
Therapy Can Help You Unhook
Our team at Safe & Sound Therapeutics supports clients in learning how to notice, name, and gently unhook from fused thoughts. We use evidence-based approaches — including ACT, mindfulness, somatic awareness, and nervous system-informed care — to help you build more flexibility, clarity, and resilience.
Whether you're feeling overwhelmed by self-critical thoughts, stuck in anxious loops, or longing to reconnect with your authentic self — you're not alone. And there is a path forward.
Metaphor for Cognitive Fusion: The Thought-Storm
Imagine standing in the middle of a powerful storm, with wind and debris swirling around you. When you’re fused with your thoughts, it’s like believing you are the storm. But with support, you can learn to step back — and realize you are the sky that holds the storm, not the storm itself.
Ready to Feel More Grounded and Present?
At Safe & Sound Therapeutics, our compassionate counsellors in Kelowna and across BC are here to walk with you as you build a healthier, more flexible relationship with your thoughts and emotions.
Book your first session today – in person, online, or walk-and-talk.
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