How to deal with unhelpful thoughts and uncomfortable feelings

Alyce Galea, Psychologist

Acceptance and Commitment Therapy (ACT) is an evidence based approach that is very commonly used at our practice. 
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The core principles of ACT are:

• Becoming more aware of the time, energy and effort spent on avoiding discomfort and difficult thoughts and feelings
• Understanding that thoughts are just thoughts. We can choose how to interact with our thoughts so that they do not have power over us
• Learning to be more open and willing to accept that these thoughts, feelings, memories or urges are appropriate responses to certain situations. 
• Learning not to let difficult thoughts or feelings prevent you from doing the things you want to be doing in life and being the person you want to be. 
  
  

The use of metaphors is an integral part of ACT. 
The “Passengers on the Bus” metaphor, and it’s variations, is a popular and effective way to gain new perspective on the impacts of “giving in” to your unhelpful thoughts and discomfort. 

This video is a play on the metaphor and describes your life journey as a plane ride.

Let’s refer to your unhelpful thoughts and difficult feelings as “bossy passengers” on your plane.  
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If the passengers on your life plane were saying awful things about you and making you doubt yourself how would you feel? 

Would it be fair to stop the plane to argue with these passengers?

What might you miss out on if you “give in” to the bossy passengers and let them fly your plane?

What might happen instead if you made space for these unpleasant passengers and continued guiding your plane in the direction you wanted to take?

With support from our clinicians, you can start to identify some of these “bossy passengers” and unwanted thoughts and feelings, and learn how to make space for them.

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