My Brain’s Talking Rubbish Again: How to Step Back from Your Thoughts

Ever find yourself arguing with your own brain at 2 a.m.? Like it’s got a megaphone and you’re just trying to get some sleep? Yeah—same.

Sometimes, your thoughts feel so loud, so convincing, it’s like they’ve taken over the driver’s seat. “You’re not good enough.” “Everyone’s judging you.” “You should’ve said something smarter in that meeting.” Sound familiar?

A while back I came across a quote, "Life's not as serious as my mind makes it out to be". I loved it so much, it's now up in our clinic's waiting room! Because here’s the thing: just because your brain says something doesn’t make it true. Enter a little gem from Acceptance and Commitment Therapy (ACT) called thought defusion—which is basically a fancy way of saying: don’t believe everything you think.

So What Is Thought Defusion?

Thought defusion is like taking your thoughts off the throne and saying, “Hey mate, I hear you, but you’re not running the show.” It’s the practice of noticing a thought—especially an unhelpful one—without getting tangled up in it like it’s gospel truth.

The goal isn’t to get rid of thoughts (good luck with that). It’s to see them for what they are: just words and mental noise—a bit of brain static.

Everyday Ways to Defuse That Thought Drama

Here are a few fun, slightly weird, but super effective ways to defuse sticky thoughts:

• Label it: Instead of “I’m a failure,” try “I’m having the thought that I’m a failure.” It creates a little mental breathing room.

• Sing it out: Got a painful thought? Sing it to the tune of “Happy Birthday” or “Jingle Bells.” Silly? Absolutely. But also kind of magical.

• Turn it into a cartoon: Imagine your mind as a cranky little character with a clipboard and a bad haircut. Picture your thoughts in their voice. Instantly less intimidating.

• Radio Mind: Pretend your brain is like a talkback radio station you didn’t ask to tune into. You can hear the noise, but you don’t have to take it seriously.

  
  

Why Bother?

Because when you’re tangled in your thoughts, it’s easy to spiral, overthink, and miss the actual life happening in front of you. Defusion gives you space. And with space comes choice—like the choice to put your energy into stuff that actually matters (hint: probably not that awkward thing you said in Year 9).

It doesn’t mean ignoring your thoughts. It means loosening their grip so you can focus on your values, your relationships, your goals—or even just finishing your coffee while it’s still hot.

Final Thoughts

Your brain will talk rubbish sometimes. That’s okay. Thought defusion helps you hear it without handing it the steering wheel. Try it out. Get curious. Laugh a little. And remember: you are not your thoughts—you’re the one noticing them.

Want more friendly psych tips without the fluff? Explore more at www.betterspacewellbeing.com/blog