Defusion Exercises - A Liberated Mind, Steven Hayes
Helps with not immersing yourself in a negative thought or emotion.
Describe the thought/emotion
When you have a thought/emotion that you find your brain getting too involved in, and you want to change the subject, start describing the emotion/thought. If this emotion/thought had a body, what would it look like? Sound like? Does it have a body? Etc. I might try drawing these at some point as well. I think this exercise helps me stand outside of the thought/emotion, since I literally have to stand outside of it in my mind in order to know what it looks like.
Traditional Meditation
There's probably a more technical term for this. There's probably many terms for this.
Choose an object, or a mental object like imagining a forest, to focus on. When your mind drifts away from the object, note the thoughts or emotions that caused your mind to lose focus, and return your attention to the object. This helps create awareness of the thoughts and feelings that distract you, and exercises your ability to regain focus.
Higher-Self Exercises - A Liberated Mind, Steven Hayes
Helps with rewriting the automatic narrative you use to describe yourself in your head. Helps you see your past and actions from a different perspective.
'Triple "I am"
Write three I am statements, using an adjective. Example: "I am kind." The first two should be positive statements, the final one negative. Ask yourself, are you always these statements? After some reflection you'll realize you're not. Look back to your statements, and add the phrase "or not" to the end of them. Digest the statements now, internalize how you have the option to be these statements, and aren't always them. If you feel uncomfortable, if your brain tries to argue against these statements, try some of the defusion exercises. Now, cross out the statements. Ask yourself, what if you aren't these statements at all? Are you still "you"? What would you be without them?
There are situations where we are these statements, but our minds tend to take these statements and apply them to all of our actions. Try to identify the situations and behaviors where you are these statements, to become aware of the reason why you tell yourself you are these statements. For example, "I am kind when I donate to the poor." You can also do the opposite as well, to help become comfortable with the idea that you aren't always these statements. For example, "I am not kind when I ignore my family."
Distinguishing between awareness and thoughts
Find a quiet place like if you were meditating. Let ideas or external sensations flow through your head. When your brain settles on one, say to yourself, "I am aware of [idea]," Pause, then "I am not [idea]," Another pause, then, "I contain awareness of [idea]". Practice this with your thoughts and feelings for a few minutes, and try to do this regularly until you get the hang of it.