Defusion
What does “defusion” mean in mindfulness?
Defusion = noticing thoughts without letting them control you.
In the exercise, what do we do with our thoughts?
Place thoughts on leaves and imagine them floating away.
What do we practice with the free association game?
Quick thinking and creative responses.
Name one thing you can focus on to anchor yourself to the present moment.
Breath, body, senses, sounds.
Name a Christmas-themed object you could use as a “leaf” in the stream exercise.
Ornament, snowflake, candy cane, gift tag.
Name one technique to notice thoughts without judging them.
Techniques = leaves on a stream, balloons, naming thoughts, labeling them “just a thought.”
True or False: Thoughts are permanent and define who you are.
False. Thoughts are temporary.
Give an example of a word you might say when the group says “change.”
Any first word that comes to mind (e.g., snow, present, family).
What are the two rules of mindfulness mentioned in the slides?
Don’t judge, don’t attach.
Imagine a Christmas story: What’s one silly sentence you could add to the wandering story?
Santa slipped on ice while delivering presents.”
What object do we imagine floating thoughts on in this exercise?
Leaves.
Name one feeling you can put on a leaf.
False. Thoughts are temporary.
True or False: You have to plan every word in advance.
False. You say the first appropriate word.
True or False: Mindfulness means you ignore your feelings.
False.
True or False: You can’t use holiday words in the free association game.
False. Holiday words are fine!
Why is defusion helpful when feeling anxious or stressed?
Helps reduce stress and stops you from reacting impulsively.
How does watching your thoughts float away help your mind feel calmer?
Creates mental space and calms the mind.
What is the purpose of the wandering story activity?
Practice creativity, spontaneity, and working with others.
How can mindfulness help during stressful holiday moments?
Helps you stay calm and present.
How could helping someone during the holidays act like “contributing” in ACCEPTS?
Shifts attention outward, improves mood.
How can defusion help when a negative thought about yourself pops up during the holidays?
By seeing the thought float away instead of believing it.
How could you use this exercise if someone is stressed about a holiday gift or event?
Visualize holiday stress floating away.
How can thinking flexibly help you when holiday plans change unexpectedly?
Helps you adapt when plans change.
Give an example of a quick mindfulness check you could do while wrapping presents or baking cookies.
Take a breath, notice sensations, or pause for 10 seconds.
How can imagining your worries floating away like ornaments on a tree help your mind relax?
Visualize worries floating away like ornaments on a stream.