Fusion Facts
What is fusion in ACT?
Getting caught up in your thoughts and allowing them to dominate your behavior.
When fused, you treat thoughts as absolute truths, not just mental events.
What is defusion?
Creating distance from unhelpful thoughts so they don’t control your behavior.
→ Explanation: It allows you to observe the thought without becoming trapped by it.
“I’ll never change, so why bother?” – Fusion or Defusion?
Answer: Fusion.
→ Explanation: The thought is believed as truth and is stopping action.
True or False: The goal of defusion is to feel better immediately.
Answer: False.
→ Explanation: The goal is psychological flexibility, not emotional relief.
Example: You may still feel anxious but choose to make a call or attend group.
“I am lazy.” Is this an example of a fused or defused self-description?
Answer: Fused.
→ Explanation: It defines the person’s identity in a rigid way.
True or False: Fusion means you believe your thoughts are facts.
True.
→ Explanation: When fused, you don’t question the thought—you automatically believe it and act on it.
Examples:
“I’m worthless” → So you stop applying for jobs.
“Nobody cares” → So you isolate instead of reaching out.
True or False: Defusion is about getting rid of your thoughts.
False.
→ Explanation: The goal is to change your relationship with the thought, not eliminate it.
Example: “I’m not good enough” may still be there, but you don’t let it stop you from applying for a job.
“I’m noticing that I’m having the thought that I’m unlovable.” – Fusion or Defusion?
Answer: Defusion.
→ Explanation: There’s distance between the self and the thought—it’s observed, not believed.
What is a common misunderstanding about defusion?
Answer: That it will erase or fix your thoughts.
→ Explanation: Defusion doesn’t make thoughts go away—it reduces their control.
What’s a defused way to reframe “I am weak”?
Answer: “I’m having the thought that I am weak.”
→ Explanation: This creates distance so the person is not defined by the thought.
Other examples:
“My mind is telling me I can’t do this.”
“I notice the story of weakness showing up again.”
Give one real-life example of fusion.
Believing “I always fail” and not trying because you think it’s true.
“I’ll relapse anyway, so why even try?”
“I don’t deserve help” → avoiding treatment or support.
“I’m just an addict” → using the label to avoid making progress.
What’s one way to practice defusion when stuck in a negative thought?
Say the thought slowly, in a silly voice, or say “I’m having the thought that…”
→ More Examples:
Repeat the thought out loud until it loses meaning.
Imagine the thought as words on a cloud floating by.
Write it down and say, “That’s just a sentence.”
“I can’t stop thinking about how I messed up last year.” – Which fusion theme is this?
Answer: Ruminating about the past.
→ Explanation: The thought keeps the person stuck and distracts from present recovery.
What is the actual purpose of defusion?
Answer: To create space between you and your thoughts so they don’t drive behavior.
→ Example: “I’m not ready” can be noticed, not obeyed.
Why can labeling yourself be harmful in recovery?
Answer: Because it can limit your actions and keep you stuck in negative beliefs.
→ Explanation: Self-labels often become excuses not to grow.
Examples:
“I’m just an addict” → avoiding change.
“I’m hopeless” → giving up on treatment.
What does it mean when someone is “fused” with a label like “I’m a bad parent”?
They let that thought define their entire identity and behavior.
→ Explanation: Instead of seeing it as a thought, they treat it like a fact that limits them.
Examples:
Avoiding contact with children out of shame.
Not attending parenting groups because they “don’t deserve to be there.”
How can defusion help someone with anxiety?
It helps them observe anxious thoughts without reacting or avoiding based on them.
→ Example: You can feel “I can’t handle this” and still attend the appointment.
“If I feel like a failure, I must be a failure.” – What’s the fusion trap here?
Answer: Confusing thoughts/feelings with facts.
→ Explanation: Feeling something doesn’t make it true.
Why doesn’t defusion always make you feel better right away?
Answer: Because it’s about action, not immediate relief.
→ Explanation: You might still feel uncomfortable while living your values.
How might fusion with negative self-identity affect someone’s relationships?
Answer: They might avoid closeness or assume they’re not worthy of love.
→ Examples:
Not answering calls because “I don’t matter.”
Ending relationships early out of shame.
Name two signs someone may be fused with unhelpful thoughts.
Ruminating, avoiding, acting based on negative thoughts.
→ More Examples:
Making decisions based on fear (“I’ll mess it up anyway”).
Holding onto labels (“I’m broken,” “I’m beyond help”).
What is the goal of defusion in ACT?
To reduce the power of unhelpful thinking and help you stay present and engaged with your values.
→ Explanation: It supports committed action even when thoughts are difficult.
“I have to control every negative thought before I can live my life.” – Why is this fusion?
Answer: It places thoughts in charge and encourages avoidance behavior.
→ Explanation: Trying to control thoughts often increases their power.
What might someone expect from defusion that isn’t realistic?
Answer: Instant relief or never having unhelpful thoughts again.
→ Explanation: Unhelpful thoughts are normal and may return—defusion is ongoing.
Name one way to practice defusion from identity-based thoughts.
Answer: Thank your mind, name the story, or say “I’m having the thought that…”
→ Examples:
“Thanks, mind. There’s the ‘not good enough’ story again.”
“I see the ‘I’m broken’ tape playing again.”