The metaphor of waves on the beach

The metaphor of waves on the beach is a tool used in acceptance and commitment therapy (ACT). This current within psychology belongs to third generation therapies. In a clinical context, this tool serves to downplay negative emotions and thoughts.

In this article we will see exactly what the wave metaphor consists of. In addition, you will learn to use it for your daily life in an easy and simple way. To do this, however, First it is necessary to understand exactly what acceptance and commitment therapy consists of.. Let’s dig deeper.

What is ACT?

Acceptance and commitment therapy (also known as ACT) is a therapeutic approach developed in recent years. It arises from the cognitive-behavioral branch of psychology. Therefore, believes that thoughts have enormous power over the way we feel.

However, unlike cognitive behavioral therapy, ACT does not attempt to change what goes on in our minds. The main idea of ​​this clinical practice is that what we think has no more power than what we want to give it.

Thus, one of the postulates of acceptance and commitment therapy is that negative thoughts and emotions cannot harm us. Its creators think that it is something that is simply there. Therefore, if we learn to accept them, our suffering will be greatly reduced.

To achieve this goal, many times This therapy makes use of tools in which you have to use your imagination.. One of them is precisely the metaphor of waves on the beach.

What does the metaphor of waves on the beach consist of?

This tool aims to make us realize that our thoughts and feelings can’t hurt us. Therefore, it is very suitable for people with anxiety.

The way it works is the following. Imagine a large white sand beach. On its shore, waves of all sizes are constantly breaking. Some of them are small, and make you want to take a bath to play with them. Others, on the contrary, are very large and threatening in appearance. However, when they reach the shore, They all end up disappearing without causing harm..

Now imagine that someone decided to fight the waves. It wouldn’t make much sense, would it? After all, water cannot cause any damage to the beach. The only thing that person would achieve would be to get tired and frustrated..

Well, in this metaphor the beach is a representation of yourself. Like her, you can resist almost anything that happens to you. The waves, which represent your thoughts and emotions, cannot harm you.

It is true that some of the waves that break on the beach will be very scary. They may make you feel bad momentarily. It may even seem like they will never leave. However, in the end, They will all end up dissolving in the sand.

How to use this tool

According to acceptance and commitment therapy, our mind has two parts. One of them is the one that is responsible for thinking and feeling. The content you create can seem very threatening. However, the other part, the “observer”, can never be harmed.

Your observing mind is like the beach of metaphor. Thoughts and emotions come and go; but in the end, They will disappear and only the sand will remain. Therefore, what is the point of worrying about them? Why are we going to fight against our uncontrolled feelings or thoughts?

The metaphor of waves on the beach can help us distance ourselves from our mental creations. On many occasions, our suffering does not come from what happens to us. On the contrary, it arises from what we tell ourselves. When we give too much importance to our stories and worries, we tend to end up having a really bad time.

It is up to you to see what you tell yourself for what it is, that is, observe without judging or letting yourself be impregnated. Your thoughts and emotions have no more power over you than you give them. Eventually, the waves will disappear and the sea will be calm again. Think about it.

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