You can defuse from an anxious thought by labeling it: describing the thought as something your mind produces, rather than something you are or do. This distinction between a thought and an action, or a characteristic about you or the situation you’re in, is at the heart of defusion. When you have a distressing thought, feeling, or urge, try labeling it in one of the following ways.
Look at how Tyra (who has generalized anxiety disorder) labeled her anxious thoughts

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