ACT: stepping back and making room · worksheet 29
Imagine you are in a tug-of-war with a monster (your anxiety), at the edge of a cliff. The harder you pull, the harder it pulls. What if you dropped the rope? The monster is still there, but your hands are free.
Before you start
- What it is for: To give up an exhausting struggle against anxiety and free up energy for what matters.
- About 10 minutes to write things down; the exercise itself is done in the moment.
- Imagine you are playing tug-of-war with a monster (your anxiety). The harder you pull, the harder it pulls. What if you let go of the rope?
- Letting go isn’t giving up: the monster is still there, but your hands are free for other things.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at your energy after letting go: even if the anxiety is still there, you usually have more strength to do something else. That is the effect you are looking for.
If you find it hard
Letting go can be frightening (“what if the monster wins?”). Start by letting go for a few minutes, in a situation that isn’t too hard.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Show with a metaphor that you can give up the exhausting struggle against anxiety without needing to “beat” it, freeing up energy for what matters.
Struggling with emotions, exhaustion, people who believe they must eliminate anxiety before they can live. After worksheet 28. Duration: 10-15 min in session.
References
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
