18/07/2025
Nag-o-overthink ka ba? Kailangan mo ng Cognitive Defusion.
Ito gawin mo.
1 hour before ka matulog, I want you to write down every single thing you identify as a problem. Walang filter. Be brutally honest. Youโre the only one whoโs going to read it, so donโt pretend. Donโt hesitate. Be real.
Isulat mo lahat, mula sa pinakamabigat:
โข โMababayaran ko ba yung bills on time?โ
โข โSapat pa ba savings ko?โ
โข โHanggang dito na lang ba ako?โ
Hanggang sa pinaka-random na ino-overthink mo:
โข โAnong oras ako maglalaba?โ
โข โMagugustuhan kaya ako ng crush ko?โ
โข โWhat if may iba na siya?โ
Step 1: Check or X.
After listing everything down, lagyan mo ng โ๏ธ ang mga bagay na may actual solution. Yung mga bagay na may proof, may steps, at hawak mo pa ang control.
Then, lagyan mo ng โ ang mga bagay na walang ebidensya, walang kasiguraduhan, or wala ka na talagang control.
Tandaan: sarili mo lang at mga desisyon mo sa buhay ang puwede mong baguhin.
Step 2: Huwag mo silang burahin, panoorin mo lang sila.
Yung mga naka-X? Hindi mo kailangang pilitin tanggalin sa isip mo.
Just let them sit in the background.
As Dr. Steven C. Hayes (founder of Acceptance and Commitment Therapy) says:
โA thought is just a thought. It doesn't have to be a problem.โ
Kahit na nag-e-exist ang mga thoughts na ito sa isip mo, hindi ibig sabihin nag-e-exist din sila sa totoong buhay.
Halimbawa:
If I ask you to think of a moon made of cheese, youโll picture it in your head. The thought exists.
But does that make it true in real life? No. Pero andiyan lang siya sa isip mo.
Ganoโn din ang mga intrusive thoughts mo.
They can exist.
Puwede silang lumutang, umupo, o dumaan-daan lang sa background.
But that doesnโt mean they all deserve analysis, energy, or action.
Step 3: Librarian mindset.
Think of your mind as a library.
May mga libro sa shelf. Yung ibaโt ibang librong โyon ay ibaโt ibang thoughts mo.
Pag nasa library ka ba, binabasa mo lahat?
โDi ba yung iba napapabayaan at nag-iipon na lang ng alikabok?
Ganoโn rin ang thoughts mo.
Hindi mo kailangang buksan lahat.
Hindi mo kailangang basahin lahat.
Final reminder:
All of your thoughts are valid, but not all of them deserve your energy.
Some thoughts are just meant to pass by.
