Overwhelming Emotion? Try Unfusing

Feeling bad? If, inside, you are saying, “I’m anxious,” or “I’m depressed,” or “I’m furious,” or any other overwhelming and unpleasant emotion, Try unfusing1—as in uncoupling—from it. Unfusing works way better than trying to wish or push away emotion. Pushing against emotions actually keeps us in contact with them (and increases the tension as an added bonus!). And wishing strong emotions away—we all know how well that works. Unfusing from emotions, in contrast, is like swimming out of deep, turbulent waters to the lapping shore. The tossing waves may still be there, but now they’re at a safe distance.

Here’s how unfusing works. Let’s take anxiety as an example (though you can use this technique with any emotion).

  1. Allow yourself to notice the feeling, and say out loud:
    “I am anxious.”
  2. Next, say out loud to yourself:
    “I am experiencing the feeling of anxiety.”
  3. Say aloud:
    “I notice I am experiencing the feeling of anxiety.”
  4. Say aloud:
    “I notice that sometimes I experience the feeling of anxiety.”
    (If it’s the first time you’ve felt anxiety, you can say “I notice that I am capable of feeling anxiety.”)

Notice how you feel now in relation to your experience before you did the unfusing. By voicing these successive variations, you are changing your inner world. The original emotion might still be there, but the “I” in every sentence (“I am experiencing… I notice…”)—this “I” is growing bigger and bigger relative to the emotion. Unfusing moves you from being anxious (“I am anxious”) to being the “I” that is experiencing and noticing and owning the emotion. You can feel your emotions in a more aware way, a way that is literally self-contained.

So, when intense emotions well up and it feels like you and the emotions are one and the same—fused together—you can unfuse from them. You may still experience them, but with greater tranquility. The emotions can be with you, and you can be with your emotions, and feel more possession of your self.

  1. This exercise is my adaptation of a concept and set of techniques in Acceptance and Commitment Therapy (ACT) called defusion. See the Cognitive Fusion section of “The Six Core Processes of ACT”.
        Notes from a dictionary nerd: Why have I changed the word to unfuse? I wanted to use the word as a verb, and the verbal form of defusion, defuse, already has a meaning that is resonant in the context of strong emotions: “To remove the fuse from an explosive device” (OED). While I acknowledge that some intense emotions can lead to explosions of temper, I am loath to associate the world of human feeling with “an explosive device.” The adjective unfused was recorded in John Ash’s The new and complete dictionary of the English language (1775) as meaning “not fused, not put into a state of fusion.” This is closest to the concept that ACT is trying to get at, so I’ve shamelessly coined the verb unfuse from that adjective. 


Animal Play

In honor—sort of, sideways—of Groundhog Day1, here is a zoological playwrighting exercise.

  1. Write a scene for three non-human animals. (Make these characters original; i.e. no Simba, no Babe, no Gromit, etc.) They can all have human intelligence and talk, but they must retain the fullness of their bestial natures.

  2. Revise the scene for human characters, adding a human situation and setting—but keep as much of the original dialogue as possible intact. You may sublimate specific lines and actions when the only alternative is gaudiness or utter violation of character, but make every effort to keep, one way or another, all the animality of the first version.


  1. According to AccuWeather, Punxsutawney Phil has an 80% accuracy rate. According to Punxsutawney Phil, AccuWeather’s biting, blustery forecast for this February and March, 2013, is hot air. Early spring this year, says Phil. 


Have Confidence!

Back to school. “Have confidence!” people tell you. Have confidence? Really? How? By snapping your fingers? Well, here’s one quick and easy, tried and true method.

Make a list of successful experiences you’ve had in the past. Size doesn’t matter: baking brownies, riding a bike without falling, making a toast at your sister’s wedding that’s so good everyone cries with joy, and getting into college are all successful experiences. Make this list LONG—once you get a couple down, you’ll keep thinking of more. Recall a few new successful experiences every day; just notice and acknowledge them.

This simple exercise can help you feel up to any reasonable challenge and make your days flow with greater ease. If you do it in earnest, it works like magic. Really.

May you have too many successful experiences to count this semester!


Go Fish in
Streams of Consciousness:

absenceacceptanceaccomplishmentADHDaimsanalysisannotationanxietyAPAappearanceappleappreciationargumentartistaskingattachmentattentionawarenessBatmanbeingblank mindblissboatboring!brainstormingbraverycandlescenter of gravitychoicechoosing collegecognitioncommunicationcompassionconclusionconfidenceconsciousnessconversationcreative writingcreativitydawdlingdiagnosisdoorsdramadreamdrinkingecologyemotionenergyessaysessentialevidenceexamexcitementexecutive functionexerciseexperienceexpositionfailurefearfeelingfightfigurationflowfootballfrederick douglassfreewritinggamegedankenexperimentgesturegetting startedgoalgrammarhappinesshealinghearthonorhopehumanideasimaginationimagination_exerciseimplexinnovationinspirationinstinctinterestjubileekinestheticknifeknowledgelogicloudlovemagicmanagemasterymeaningmechanicsmedicationmeditationmetacognitionmilitarymindmistakesMLAmothermotivationmountainnontraditional collegenote-takingnotesorganizeout-of-the-boxparticipationpartspassionpatiencepeak-experiencepedagogyperseverancepersistencephysicalizeplanplayingplaywrightingplotpoetrypositive pointingpre-writingpreferenceprepositionpresenceprioritiesprocessprocrastinationprofessorsproofreadingputteringquestionsreadingrealityreflectionrelationshiprelaxationrepresentationreservesresourcesresponseresponsibilityrevisingsanctuaryself-actualizationself-assessmentself-relianceseptembershort storysocratic methodsoulspacestorystrengthsstressstudyingsuccesssummariessynthesistalkingtasksteachingtechniquetest anxietytest-takingThanksgivingthemethesisthinkingtimetolerancetomorrowtreetrusttruthunderstandingveteransvisualizationvoicewaldorfwelcomewholewillwillpowerwomenwordsworkingwriter's blockwritingyearningyesterday