The Happiness Trap by Russ Harris Page A

than pictures
    • pay attention to them only if they are helpful.
    The defusion techniques we use with images are very similar to the ones we use with thoughts. Initially, we need to focus on these images in order to practise defusing them. But the ultimate aim is to be able to let these images come and go without giving them much attention at all. (It’s like having the television on in the background, without really watching it.)
    Defusion techniques help us to see these images for what they are: nothing more than colourful pictures. Once we recognise this, we can let them be there without fighting them, without judging them and without trying to avoid them. In other words, we can accept them. Acceptance means we no longer have to fear them. Acceptance means we no longer waste our precious energy on struggling with them. And ultimately, acceptance means we can focus on something more constructive.
    Before trying out the following techniques, it’s important to say a few words about painful memories. We store memories with all five senses: sight, sound, smell, taste and touch. The techniques that follow are often helpful with visual memories, that is, memories which have been stored primarily as images. In cognitive fusion, we:
    • give these memories all our attention
    • react to them as if they are happening here and now
    • react to them as if they are dangerous or harmful.
    In cognitive defusion we:
    • recognise these memories are nothing more than pictures
    • know that they happened in the past and can no longer hurt us
    • pay attention to them only if they are helpful.
    However when working with memories, you need to be careful. While the techniques in this chapter are helpful for coming to terms with many unpleasant memories, such as times you have failed, screwed up, been rejected, humiliated or embarrassed, they may not be appropriate for more traumatic memories. If you are deeply distressed by traumatic memories of rape, torture, child abuse, domestic violence or other serious incidents, I don’t recommend you use these methods by yourself. Instead, you should learn how to defuse such memories with an appropriately trained therapist.
Defusing Unpleasant Images
    No technique known to humanity is 100 per cent reliable and defusion techniques are no exception. If you find that a particular technique doesn’t work, just notice what it’s like to be fused and move on to a different one. For each technique first read through the instructions, then bring to mind a troublesome image that tends to recur. If it’s a moving image, condense it into a ten-second ‘video clip’. Next put the book down and try the technique. If any technique seems inappropriate, don’t do it.
TELEVISION SCREEN
    Bring an unpleasant image to mind and notice how it’s affecting you. Now imagine there’s a small television screen across the room from you. Place your image on the television screen. Play around with the image: flip it upside down; turn it on its side; spin it around and around; stre-e-e-etch it sideways. If it’s a moving ‘video clip’, play it in slow motion. Then play it backwards in slow motion. Then play it forwards at double speed; then reverse it at double speed. Turn the colour down, so it’s all in black-and-white. Turn the colour and brightness up until it’s ridiculously lurid (so the people have bright orange skin and the clouds are hot pink). The idea is not to get rid of this image but to see it for what it is: a harmless picture. You may need to do this for anything from ten seconds to two minutes, until you really defuse it. If at the end of two minutes it’s still bothering you, then try the next technique.
SILLY SUBTITLES OR VOICE-OVERS
    Keeping that image on the television screen, add a humorous subtitle or voice-over to it, such as ‘The Ultimate Disaster! premieres on Channel 4, Friday, 7.30pm’ or ‘Now showing at a movie theatre near you: I Got Rejected By My Lover! ’ If this image