Metaphors help our clients understand and apply ACT principles like acceptance, defusion, values, and committed action within their daily lives. While the best metaphors are created with the individual in mind, to be both relevant and personal, there are so many useful ones that already exist. We therefore thought it would be helpful to share some of our favourites along with some of the most commonly used ones, so here it is, an A-Z guide of 26 metaphors commonly used in acceptance and commitment therapy (ACT).
A – The power of acceptance
Using a simple glass of water and some coca cola or coffee we can demonstrate how when we respond to our emotions with acceptance, we take important steps to change our relationship to them. By welcoming these emotions willingly, with open arms, and allowing them to simply be as they are, we can promote a greater sense of clarity, as shown by the water clearing. This acceptance enables the emotions to convey the messages they were intending to communicate to us.
B – Balls in the pool
Suppressing painful thoughts or emotions is like trying to hold a ball underwater—it takes effort, and eventually, it pops back up. Rather than suppress unwanted emotions, active acceptance allows us to pause, slow down and simply allow the emotions to be there, (demonstrated wonderfully in this active acceptance video by Joe having a number of balls thrown at him!). This allows us to respond to the feelings more flexibly.
C – Captain of the ship
The captain of the ship metaphor explores the concept of multiple selves. For example, while one part of us might be ambitious, another might be tired and in need of rest. Remembering we are the captains of our own ships is essential to work towards our values and not be solely influenced by one dominant self at any given moment. The captain can steer towards the future, guiding the ship while accommodating all aspects of the self on the journey. Take a look at the captain of the ship metaphor in more detail in our resources hub.
D – Demons on the boat
You’re on a boat, and scary demons appear. They demand you stop moving. You can choose to listen to them or keep steering toward your values.
While a similar theme to the captain of the ship, the demons on the boat instead symbolise the difficult thoughts, emotions, or experiences that we encounter along our journey of life. The obvious response when faced with these demons may be to fight against them, try to eliminate them, or avoid them altogether. However, ACT suggests that we acknowledge their presence, accept them as a natural part of the human experience, and make room for them. You can see a detailed video for the demons on the boat metaphor on our resources hub.
E – Empty chair
The empty chair is often a metaphor for unsaid things and this can be a useful tool in conversations about loss. It can help us to clarify thoughts and feelings, enhance understanding and encourage closure for relationships. This metaphor can take place physically by placing an imaginary chair in front of the client and them saying thoughts or emotions to the chair. The exercise creates distance, allowing observation and release without judgment, you can use our empty chair script as a helpful guide when undertaking this exercise.
F – Finger trap
The Chinese finger trap is an ACT staple. Pulling on the finger trap makes it tighter, and through resisting or struggling against our suffering it can instead end up entangling us and trapping us further, completely taking over our consciousness. It teaches us that if we stop resisting and instead accept our circumstances, we can often lean into the experience and loosen the hold it has on us, just like the finger trap.
G – Gift of forgiveness
Who knew a fruit kebab could teach us a lot about forgiveness?! This gift of forgiveness metaphor allows us to free ourselves from the emotional weight of past hurts. Being harsh on ourselves and others means we can get caught up in anger and resentment, being unable to heal. Instead, it’s important to be compassionate with these emotions so we can get off the “skewer” and allow ourselves to heal.
H – Hands as thoughts
This exercise helps us build awareness around thoughts and how we relate to them. By physically creating distance between our hands and face, we separate from our thoughts, allowing us to respond to them more flexibly and gaining an objective perspective that lets us take value-based action. We have a free download on our resource hub, courtesy of Russ Harris that talks through the “hands as thoughts & feelings” exercise in more detail and this short video gives a practical example too.
I – Internal hijackers
Internal hijackers can show up as negative self-talk, self-doubt, anxiety, fearful thoughts or avoidance. Whether they appear due to previous experiences, cultural conditioning, or cognitive bias they can be so powerful that they steer us away from what truly matters to us.
If you let the hijackers take over, they can steer you off course, taking you away from where you actually wanted to go. Watch the internal hijackers video below or visit our resource hub to read about it in more depth.
J – Juggling
Juggling balls can be a great metaphor, each one representing something important in your life — family, career, health, creativity, relationships, or personal growth. When you’re juggling them all, not every ball is in your hand at the same time. Some are in the air, temporarily out of your grasp, while others take centre stage in your palm.
Just because a ball isn’t in your hand right now doesn’t mean it’s not important. It’s still part of the flow, and it will return to your hand soon enough. Juggling is about balance, timing, and trust in the process. You don’t need to hold onto everything at once; you simply focus on keeping the rhythm, knowing that each value will have its moment to be held and cared for again.
K – Flying a kite
Imagine your values as the string of a kite and the wind as the energy and challenges of life. The kite itself represents your committed actions. Without the string of values to guide and harness the wind, the kite would drift aimlessly or get swept away. But when you hold firmly to your values, you can channel the energy in the wind — even when it’s unpredictable or strong — to keep the kite soaring and moving forward.
Sometimes, the wind may die down, and progress may feel slow, but by staying connected to your values, you’re ready to adjust and move forward when the breeze picks up again. Together, your values and committed actions allow you to navigate life’s winds with purpose, keeping you grounded while reaching new heights.
L – Leaves on the stream
This metaphor is popular in ACT because it is a simple exercise that encourages clients to observe their thoughts without judgement or evaluation. Each one is acknowledged but then allowed to flow by, just like leaves on a stream. Our audio resource talks through this exercise and is perfect to forward to clients.
M – Mountain climb
Acting on values can be like a journey to the summit of a mountain, spiralling around the outside of a tall spire. Each time you circle around, you go through one side that is bright and sunny. It’s clear, you can see a long way ahead and the going is easy. On the other side, away from the sun, it’s dark, a bit misty, icy and treacherous. Understandably, you don’t like this side as much. But to reach the summit, you need to follow the track as it circles upwards, which means going through both the sunny part and also the shaded part as well. It can be easy to get caught up with the experiences of the moment, so that you lose sight of the direction of the journey. As you continue to ascend, you learn how to manage this section of the climb more effectively. You learn to go a little more slowly on the ice. You remember to be more gentle and to take your time. Also, you learn from experience that your time in both the sunny section and shaded section always eventually comes to an end, although the journey always continues.
N – Noticing clouds in the sky
Similarly to the leaves on a stream exercise, this metaphor can be used to create a sense of detached observation, where thoughts and emotions are seen as passing phenomena rather than personal or defining aspects of oneself. Through imagining thoughts as clouds drifting across the sky, we can develop a perspective of witnessing awareness, observing them without getting entangled.
O – Opening the door to discomfort
Imagine standing in front of a closed door. Behind the door is a room filled with all the difficult emotions, thoughts, and sensations we have been avoiding; things like fear, sadness, or self-doubt. Avoiding these experiences often keeps us stuck and disconnected from the life we want to live, what if we approach the door with curiosity and openness instead? Opening the door doesn’t mean we have to dive into the room or fix everything inside. It’s about making room for discomfort, allowing it to be there, and noticing it without judgement.
P – Passengers on the bus
One of the most famous and popular ACT metaphors is the passengers on the bus. This metaphor represents the different parts of ourselves. Sometimes the passengers on the bus have very different viewpoints on which way it should go. The key is for us, as the bus driver to listen to each part, understand its perspectives and work out shared aims and goals. They might yell directions or criticise you, but you can still drive toward your destination. Watch our passengers on the bus video to learn more about it.
Q – Struggling in quicksand
The quicksand represents our internal struggles and how the struggle to fight or suppress them often makes things worse, pulling us deeper into suffering. Acceptance, on the other hand, is like leaning back and allowing yourself to float. By accepting the presence of discomfort, we reduce the struggle and create the freedom to focus on what matters most in life.
This metaphor helps practitioners demonstrate to clients how letting go of the fight against discomfort can be a more effective and compassionate way to navigate challenges.
R – The mind as a radio
This metaphor suggests that the mind is like a radio, and it’s always broadcasting something. Sometimes the station plays helpful, soothing, or enjoyable tunes, but at other times, it’s full of static, criticism, or unhelpful noise. You might find yourself turning your full attention to it, trying to change the station, or even arguing with it. But no matter how much you try, the radio just keeps playing.
The aim here is not to turn the radio off as that’s not possible. Instead, it’s about recognising that the radio is there but we don’t have to let it dominate our actions. The noise can play in the background while you focus on living your life and moving in the direction of your values. This metaphor helps clients understand that while they might not be able to silence their thoughts, they can choose how much attention they give them and how they respond.
S – Sky and the weather
This metaphor helps to put ourselves in the contextual place. We are the sky, and the weather represents our experiences. The sky contains the weather and the sky stays constant while the weather comes and goes. Explained here in this expert tip from Dr Joann M Wright.
T – Tug-of-War with a monster
Imagine yourself in a situation where you’re locked in a fierce tug-of-war with a monster and between you both lies a seemingly bottomless pit. If you lose this struggle, you’ll be dragged into the pit and face destruction. So, you keep pulling with all your might, but the harder you pull, the harder the monster pulls back. As a result, you gradually approach the edge of the pit. But here’s the truth: the goal isn’t to win the tug-of-war. Instead, it’s to let go of the rope. Through letting go of the rope, we build the skill of active acceptance.
U – Unwelcome party guest
The unwelcome party guest represents unpleasant or distressing thoughts, feelings, or sensations that show up in our minds and bodies. Just like an unwanted guest at a party, these experiences can be disruptive and make us feel uncomfortable or anxious. The instinctive response may be to try to get rid of the guest, avoid them, or push them away. Instead, ACT encourages us to acknowledge and accept them, allowing them to be present without trying to change or control them. This approach is based on the idea that struggling with or trying to eliminate these experiences often leads to additional suffering and can just make them more persistent.
V – Values compass
The values compass metaphor considers that values are like a compass. guiding us towards what truly matters. It’s not about reaching a destination, it’s about the journey, one mindful step at a time. Values can guide us even when the path is unclear or difficult.
W – Watering your garden
This metaphor uses the example of a garden where exposure to long periods of dry weather has caused the grass to completely die off. Under these harsh conditions, very little can thrive. Even if water is added at this late stage of neglect, the results are not immediate. The ground is so dry and compacted that the water simply sits on top, taking a long time to soak in. Similarly, for individuals who have been deprived of kindness, whether from others or themselves, absorbing self-compassion can be a gradual process. It takes time, consistency, and patience for the benefits to take root just as mindfulness and working on your mental health can take time and require patience. Watering your garden requires constant and consistent attention to get the results you want.
X – X-Ray of thoughts
Imagine an X-ray machine that could see inside your body, but instead of bones, it reveals your internal experiences like thoughts, feelings, memories, and urges. The X-ray doesn’t judge what it sees; it just shows what’s there. It doesn’t label an image as “good” or “bad,” and it doesn’t try to remove or fix anything. It simply observes and reveals.
The X-ray metaphor represents mindfulness and self-awareness. By using mindfulness, we can observe our internal world with curiosity and openness, just like an X-ray machine observes without judgement. We don’t need to fight what we see or try to make it go away; we simply notice it for what it is. It can help guide us towards becoming observers of our own experiences, developing the ability to notice thoughts and feelings without becoming entangled in them.
Y – Yoga mat
The yoga mat represents life. Just as you can encounter a range of physical sensations and emotions during a yoga session, life can also bring a mix of experiences, both pleasant and uncomfortable ones. The goal in yoga isn’t to avoid discomfort or force yourself into perfect poses but to show up to the mat to practice with curiosity, openness, and self-compassion. Just as yoga can encourage physical flexibility, ACT encourages psychological flexibility, allowing our minds to adapt and respond to whatever the practice of life throws at us.
Z – Zooming out
This exercise encourages us to not get stuck on a single snapshot that represents only one aspect of our lives. We are complex beings with multifaceted experiences. Zooming out and embracing the diversity of images and experiences that depict us at work, having fun, and even during those tired and grumpy moments shows us a more rounded and realistic view. Life is a constant evolution, and we don’t need to define ourselves by one single narrative or perspective. By holding individual snapshots with a sense of lightness and looking at the bigger picture as we embrace the ever-changing journey of life. A practical example of zooming out is available in our resources.
But that’s not all!
Firstly, if you got to the end of all of those thank you for sticking with it! We hope this list has inspired you and shown how powerful a good toolbox of metaphors can be during therapy. Secondly, we’ve created a quick prompt sheet of these on our resource hub, feel free to bookmark our A-Z of ACT metaphors or print a copy for your own use.
If you’d like to sharpen your skills in using metaphors, we have expert trainer Niklas Törneke joining us in June for a practical users guide to using metaphors in psychotherapy. You will gain an understanding of the significance of metaphors as a foundational element in human language. Through the lens of RFT, Niklas will show you how to use metaphors focusing on a few basic processes of change. Including plenty of practical skills for applying fundamental behavioural principles when incorporating metaphors into therapy sessions, this is a session not to be missed!