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“It is only a thought and thoughts can be changed.”
- Louise Hay

In this powerful episode of The Modern Creative Woman Podcast, Dr. Amy Backos dives into one of the most liberating concepts from Acceptance and Commitment Therapy (ACT): defusion – the skill of seeing your thoughts as just thoughts, not facts.

Using a personal story about flying first class for the first time, Dr. Amy illustrates how fused thoughts (like “that’s for other women, not me”) can shape our lives – until we challenge them. She explores why so many women get stuck in old thought loops, how to create space between yourself and your mind, and the surprising freedom that comes from simply noticing, labeling, and experimenting with your thoughts.

You’ll learn:

• What cognitive fusion is – and how it keeps you stuck.
• Simple defusion techniques you can practice today (like labeling, using imagery, and saying “thank you brain”).
• Why the goal isn’t to change your thoughts, but to change your relationship with them.
• How playful, creative experiments (even just buying a different brand of toothpaste!) can retrain your brain.

This episode is part inspiration, part practical guidance — giving you tools to step back, observe your thinking, and act from your deepest values rather than old limiting beliefs.

And if you’re ready to take this work deeper, Dr. Amy invites you to join her October 11th live retreat in San Francisco— a day dedicated to creativity, art therapy, and personal transformation. Podcast listeners receive a bonus month inside The Modern Creative Woman membership (a $97 value).

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