Getting hooked means getting caught up in thinking and losing touch with what is happening outside of our minds. When we get hooked by unwanted thoughts it is as though they push us around or bully us, like a critical coach who stands on the sidelines giving harsh feedback.
Getting unhooked means stepping back from our minds and experiencing our thoughts without evaluating them, trying to change them, or pushing them away. That is, paying attention to the experience of having the thoughts, rather than focusing on their meaning (for example, “there must be something wrong with me).
That doesn’t mean you have to like or want the thought. It is more to do with acknowledging that you are having the thought and that pushing it away may not have been very helpful. The more you resist, the more the thought persists.