Defusion Questions for a Beginner

[Guest guest]

I have completed " The Happiness Trap " and am now going back to do the exercises.  I am working on defusing my negative or useless thoughts.  I have tons of them and an entire list from when I tried to  do irrational/rational thought exercises for CBT.

What I am doing now is writing down the fused thought and then rewriting the defused thought.  Then I read and the defused thought and try to make it a replacement.So for example I write down, " people think I am dumb " and then I write " I am having the thought that people think I am dumb. "

If this is what it takes I will do this exercise over and over but I am hoping there is something you experts can explain to me that will make my time more useful. Please help me defuse my thoughts using a practical method(s).  I am of the belief I should defuse my thoughts in a mindful way but I am not quite sure how to do that.  I am willing to do exercises but I am not sure I am reaching the full level of my possible defusing power!

I have been suffering greatly with anxiety, social anxiety, and deep depression to the point that I begin to think about death.  I would also like some tips on dealing with these moods or emotions in a healthy way.

Currently, when I am to be observant and get out of my suffering  I am able to try some mindfulness exercises and some iPhone apps to get me going again when these  problems overwhelm me.  

Anyway, I have enjoyed reading many of the messages and I have learned that many of you have considerable knowledge and wisdom to spread.(wow writing this email is spiking my anxiety through the roof.   " I am having the thought that they will think I am dumb " )