Type the thought that's looping. Watch it drift across the sky as a cloud — not a command, not a verdict, just weather. Defusion, not positivity.
When a thought runs on repeat, arguing with it amplifies it. Defusion sidesteps the argument by treating the thought as content — something to observe, not something to obey. Visually placing it in the sky is one of the most direct ways to teach the brain this distinction.
If the prefix phrase feels awkward or untrue, that's normal — defusion often does at first. With practice, the gap between "I am X" and "I notice X" widens.
Defusion doesn't resolve content. If the thought keeps coming back with new evidence each time, the underlying issue probably needs direct work — try the Catastrophe Scale for one round.
That's actually fine. The prefix isn't supposed to feel true — it's supposed to feel grammatical. Saying it is enough.
Yes. Type the feeling as a sentence ("I am feeling X") and release it the same way.