New Data (after)

{
    "cbt_title": "Using Cognitive Defusion to Manage Negative Thoughts",
    "cbt_image": "",
    "cbt_order": "36",
    "cbt_summary": "<p><b>Your thoughts and feelings come from you. They are part of you for the moment. But they are not the whole of you.</b></p><p>When you have a thought, like thinking you're bad or life is tough, it feels real. But there's a way to see these thoughts just as thoughts, not as truths “diffusion method”. This method doesn't try to get rid of your thoughts but helps you step back and see them from a distance. <b>You learn to notice your thoughts without getting caught up in them.</b> This way, you can choose to focus on things that make you feel good and give your life meaning, instead of being stuck in automatic negative thinking. Pick one of the old ones: things like I will never be good enough or There is something wrong with me. Try these things one at a time:</p><p><b>●</b> <b>Imagine yourself as a little kid</b> with a sad thought. Think about how you'd comfort that kid, then treat yourself with the same kindness when you have tough thoughts.</p><p><b>●</b> <b>Think of a negative thought</b> and sing it to \"Happy Birthday.\" This helps you see it's just a thought, not something big or scary, like how an old song is familiar but not important.</p><p><b>●</b> <b>Say \"I'm having the thought that...\"</b> before your negative thought. Then, if you feel something, name that feeling too, like \"I'm feeling sad.\" This helps you see these as just thoughts and feelings,<b> not your whole reality.</b></p><p><b>●</b> <b>Shorten your negative thoughts to one or two words</b>, like \"loser.\" Repeat it quickly for 30 seconds. As it sounds different and loses meaning, realize it's just a sound, not a truth that controls you. This helps you see you can manage your thoughts, not be ruled by them.</p><p>This method works best for understanding your mind's tricks, not for fighting or getting rid of hard thoughts. If you use them to battle your thoughts, it's less effective because you're caught up in another thought - that you must eliminate the first one. It's about stepping back from the mental battle, not winning it, to see your thoughts just as they are.</p>"
}