Have you ever had a thought or worry that completely took over your day? Maybe you noticed a strange sensation in your body and immediately wondered what it meant. Maybe you replayed a past conversation, questioned a decision, or spent hours trying to figure out whether an intrusive thought said something about who you are. When your mind gets loud, it can be hard to remember that a thought is still just a thought. Really- thoughts are just thoughts and they don’t have to mean anything about who you are. This is where a concept called cognitive defusion can be helpful. It's an approach that can help you relate to your thoughts differently, especially when anxiety or OCD makes them feel urgent, convincing, or impossible to ignore.