Distancing And Decentering
One problem of negative automatic thoughts is that they are taken uncritically as facts and ‘truths’ about a situation, rather than as potentially biased opinions or interpretations. These interpretations can lead to distressing feelings and counterproductive behaviors which are seen across all mood and anxiety disorders. Distancing and decentering are fundamental concepts in cognitive behavioral therapy (CBT) and related approaches such as ACT and mindfulness-based cognitive therapy. Distancing means recognizing that our cognitions are subjective interpretations. Decentering, on the other hand, consists of stepping out of our immediate experience and examining appraisals from other perspectives. Both processes can help people to build metacognitive awareness, disidentify from cognitive events, and to experience less distress in response to thought content. This information handout introduces clients to ten key strategies that support distancing and decentering.
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Introduction & Theoretical Background
Distancing and decentering
While these terms are sometimes used interchangeably in the CBT literature, most likely due to their conceptual overlap (e.g., Bernstein et al., 2015; Leahy, 2017), there are important distinctions:
Distancing is an active, regulatory, metacognitive process that involves viewing cognitions as “constructions of ‘reality’ rather than reality itself” (Alford & Beck, 1997, p. 142; Ingram & Hollon, 1986). In other words, it means recognizing that one’s thoughts are subjective interpretations or hypotheses (Hollon & Beck, 1979), resulting in a “distinction between ‘I believe’ (an opinion that is subject to validation) and ‘I know’ (an ‘irrefutable’ fact)” (Beck, 1976, p.243).
Decentering is the ability to step outside one’s immediate experience and view it from other perspectives, allowing appraisals to be re-evaluated (Beck, 1999; Wills, 2020). In other words, decentering encourages individuals to view their thoughts as ideas that they can test (Harvey et al., 2004).
Thus, distancing appears
Therapist Guidance
"Our automatic thoughts can seem very believable, but they aren’t always accurate. In fact, many of our thoughts are biased and unhelpful which can lead to distress. Fortunately, it’s possible to notice and address these biased thoughts, which can help you feel better. The first task is learning to step back from your thoughts so you can see them for what they are: a series of ‘guesses’, ‘opinions’, or interpretations about the meaning of a situation or experience. Can we use this handout to explore some ways you could step back from your automatic thoughts?"
Therapists should be aware that this handout provides a wide range of suggested approaches for distancing and decentering. The options are so varied that it is not expected that clients would be advised to try all of them in quick succession as this is unlikely to lead to mastery. A better approach is to advise
References And Further Reading
- Alford, B. A., & Beck, A. T. (1997). The integrative power of cognitive therapy. Guilford Press.
- Beck, A. T. (1976). Cognitive therapy and the emotional disorders. Meridian.
- Beck, A. T. (1999). Prisoners of hate: The cognitive basis of anger, hostility, and violence. Perennial.
- Beck, A. T., Emery, G., & Greenberg, R. L. (1985). Anxiety disorders and phobias: A cognitive perspective. Basic Books.
- Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
- Bernstein, A., Hadash, Y., Lichtash, Y., Tanay, G., Shepherd, K., & Fresco, D. M. (2015). Decentering and related constructs: A critical review and metacognitive processes model. Perspectives on Psychological Science, 10, 599-617. DOI: 10.1177/1745691615594577.
- Harvey, A. G., Watkins, E., Mansell, W., & Shafran, R. (2004). Cognitive behavioural processes across psychological disorders: A transdiagnostic approach to research and treatment. Oxford University Press.
- Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance