In Acceptance and Commitment Therapy (ACT), you might notice we use stories and images rather than just talking in technical terms. You may hear about things like passengers on a bus, tug-of-war with a monster, or leaves floating down a stream.
This isn’t to be clever or confusing — it’s because metaphors help people understand their inner world in a more practical and gentle way.
Making Sense of Difficult Thoughts and Feelings
When we’re struggling, our thoughts can feel overwhelming and very real:
“I can’t cope.”
“Something is wrong with me.”
“I’ll never feel better.”
Metaphors help us step back and look at these thoughts differently. Instead of being caught up inside them, we can observe them with more space and kindness. This makes them feel less powerful and easier to manage.
Less Fighting, More Living
Many people spend years trying to get rid of anxiety, sadness or self-criticism. ACT metaphors show us that the more we fight these feelings, the more stuck we can become.
By using simple images and stories, we learn that we don’t have to win a battle with our thoughts in order to live a meaningful life. We can carry difficult feelings and still move forward toward what matters to us.
Easy to Remember, Easy to Use
Metaphors turn therapy ideas into everyday language you can take with you:
- “My mind is being a noisy passenger today.”
- “I don’t need to pull so hard on this rope.”
- “I can let this thought float past.”
This helps therapy continue in real life, not just in the counselling room.
A Gentler Way to Create Change
Metaphors can also feel safer than talking directly about painful experiences. They offer a softer way to explore what’s happening inside without feeling overwhelmed.
In ACT, metaphors are not just stories — they are tools that help you build flexibility, compassion and choice in how you respond to life’s challenges.
Sometimes, a simple image can make a powerful difference.
If you’d like to to book a counselling session to learn more, click here.