Self-distancing and decentering are third-wave CBT techniques in which a person observes their own thoughts and emotions from an outside perspective rather than being immersed in or fused with them. This cultivates the 'observing self' and supports the perspective-taking capacity that improves conscious experience.

Self-distancing and decentering in third-wave CBT

Third-wave CBT cultivates an enhanced, decentered sense of self through concepts such as the observing self, self-distancing, and decentering. These practices increase a person's capacity to take perspective on their own thoughts and emotions rather than being fused with them, which supports improved conscious experience and psychological flexibility.

Syracuse University

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The concepts of self-regulation and self-management were begetting early attention in the behavior therapy era and developed further in traditional CBT, manifesting in such concepts as self-efficacy. Within the third wave of CBT, an enhanced sense of the spiritual and personal self was emphasized and utilized in evidence-based care, through such concepts as observing self, self-distancing & decentering. 

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