- The Chinese Finger Trap: Imagine struggling to pull your fingers out of a Chinese finger trap. The harder you pull, the tighter it gets. This metaphor illustrates how trying to escape or avoid uncomfortable thoughts and feelings can make them stronger. By accepting and gently pushing inward, you can free yourself.
- The Passenger on the Bus: Imagine you're a bus driver, and your thoughts and feelings are passengers. Some are quiet, while others are loud and demanding. You can't control who gets on the bus, but you can control how you drive it. This metaphor helps illustrate the idea that you can live your life according to your values, even if unpleasant thoughts and feelings are present.
- Quicksand: Picture yourself stuck in quicksand. The more you struggle to get out, the deeper you sink. The way to get out is to stop struggling and float on top. This metaphor highlights the idea that accepting your thoughts and feelings can help you avoid getting stuck.
- Tug-of-War with a Monster: Imagine you're in a tug-of-war with a monster. The monster represents your difficult thoughts and feelings. You're trying to pull the rope to keep the monster away, but it's exhausting. Instead, imagine letting go of the rope. The monster may still be there, but you're no longer engaged in the struggle.
These are just a few ACT metaphors that might be helpful to you. There are many others that can be used as powerful tools in ACT to help individuals develop mindfulness, acceptance, and psychological flexibility.