2026 OCDCon in Seattle, Washington.

Stuck in Your Head? Learn How to Get Out!

Intrusive thoughts and images can seem loud and sticky, and they keep you from focusing on what is important to you. In this interactive workshop, we will practice a strategy called cognitive defusion, which helps you notice thoughts for what they are and step back from those that are unhelpful, rather than trying to push them away. We will present and demonstrate a menu of defusion exercises, beginning with basic options like thought labeling (for example, “I’m having the thought that something bad will happen if I don’t double check”). We will move to more creative options, like expressing thoughts using only emojis. Each participant will select their three favorite exercises and practice in small groups with a group leader.