Thoughts
Passengers on a bus (ACT)
The Passengers on the Bus metaphor, used in Acceptance and Commitment Therapy (ACT), illustrates that difficult thoughts, emotions, and memories such as fear, doubt, or pain are a natural part of the human experience. These inner experiences are imagined as passengers on a bus, while you are the driver, steering toward your values and goals. The passengers may yell, try to distract you, or demand that you stop, but they cannot take control unless you hand over the wheel. The purpose of this metaphor is to show that you do not need to eliminate or fight these uncomfortable thoughts to move forward. Instead, you can acknowledge their presence, allow them to ride along, and still choose actions that align with what matters most to you.
How to do: Passenger on a bus
Imagine you’re the driver of a bus, heading toward a destination that represents your values.
Along the way, passengers get on—these are uncomfortable thoughts and feelings (e.g., fear, doubt, pain).
Some passengers may yell at you, threaten you, or try to tell you where to go.
You can’t kick them off the bus—they’re part of the ride—but you can choose whether to obey them or keep driving toward your chosen destination.
The practice is learning to let the passengers be there without letting them control the wheel.
This metaphor encourages acceptance of internal experiences while reinforcing committed action toward what matters most.
Music By: Music: https://www.chosic.com/free-music/all/
JOURNAL PROMPT
What passengers were on your bus?