Now, as you’re on your way to being reliable, you’re heading to work. You can imagine that scrolling across there. I would actually say let’s put being reliable up on the front of the bus. So your goal is to make it to work on time because you care about being reliable. What is your top priority of where you’re heading? What is scrolling across the front of your bus to guide you on where you need to go? This might be something like making it to work on time, being able to go do things with your friends. You get to make decisions on where you head, and you are going to get lots of suggestions from your passengers about where to go regardless of the path that you have set. So I want you to think of this as like this is the bus of your life. And what you get to decide is where your bus is going. You have this awesome barrier around you. Now remember, you are the one that’s driving the bus. You can have lots of other passengers on this bus but for now we’re going to just focus on these two. Remember a couple of years ago, there was a time I went back and checked, and it was still going a little bit, or it wasn’t quite all the way. You know what, every time you checked before, it’s totally fine.”Īnd then the other one goes, “Ah, there was that one time. I am not sure if I turned that stove off.” And then your more optimistic passenger might be like, “Yeah, it’s probably fine. Yeah, you might notice that one is like, “Ahh, I don’t know. They might be a little more optimistic looking.Īnd notice that those passengers start to interact with each other. I think it’s going to be okay.” And notice what that passenger is like. Let’s see if we have some other passengers on there that says, “You’re fine. They might just sit quietly behind you but whisper every now and then like, “Are you sure you turned it off?” Just notice what type of passenger they are.
It is going to burn the house down.” Picture what that passenger would look like and notice what they’re doing on the bus. This might be your passenger that says, “Uh-oh, you left the stove on. We’re going to imagine them as passengers that are hopping onto this bus. And what we’re going to imagine is you are going to place thoughts and emotions and sensations that you experience internally. So now, what I want us to do is imagine that as you’re driving this bus, you start to get passengers that are hopping on. So no matter what happens on this bus, you are protected. On this bus, you get to have this very special bulletproof barrier or glass that is surrounding you as the driver. There’s a special thing that I’m going to add to your bus that you may not see in other buses. You get to decide when to start and stop and to turn and you could go off that route if you decided to but that’s the specific one that you’re headed toward. You don’t really get to choose a lot of where the bus goes. You open the door, let on who wants on, let out whoever needs out and then you move on to your next stop.Īnd often, at the front of the bus, there’s a screen that describes the destination that you’re heading to or the route that you’re on, so people know if they get on that bus they know where they’re heading. And you know how public transportation buses work. I want you to imagine that you are driving a bus and so imagine yourself being the bus driver. I’m going to say this to you as if you’re my client and you can walk through this with me. (2004). ACT for OCD: Abbreviated treatment manual . Acceptance and commitment therapy: The process and practice of mindful change. When I’m doing more brief therapy with people, this is actually one that I will use to just introduce all of the concepts or most of the concepts if you can. So it’s a wonderful practice or example to use during the committed action stage because you’ve already covered a lot of other concepts, if not, all of them, and this is a spot where they can all come together. One of the things I love about this example and this metaphor is that it brings together all of the ACT processes with a focus on taking action. The “passengers on the bus” metaphor is a common metaphor within ACT and it is one that I return to again and again as it is extremely effective for most of my clients.
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