Negative Talk – Passengers on the Bus Metaphor Explained
Date: 23rd July 2026 | By: Dr Lourdes Gaspar
When Negative Self-Talk Takes the Wheel: The ACT “Passengers on the Bus” Metaphor
Many people living with chronic pain are familiar with the constant stream of difficult thoughts that can show up throughout the day:
“I can’t cope with this.” ”My pain is ruining my life.” ”Things will never get better.”
These thoughts can feel powerful and convincing. In Acceptance and Commitment Therapy (ACT), we often use the “Passengers on the Bus” metaphor to help make sense of this experience.
Imagine that you are the driver of a bus heading toward the life that matters to you. Along the journey, difficult passengers climb aboard. These passengers represent painful thoughts, emotions, memories, and self-judgments. Some are loud, critical, and demanding. They may tell you to stop, turn around, or avoid what matters most.
Many of us spend enormous amounts of energy arguing with these passengers or trying to force them off the bus. Yet the more we struggle with them, the more they seem to dominate our attention.
ACT offers a different approach. Rather than fighting with these passengers, we learn to acknowledge their presence while continuing to drive in the direction of our values. The goal is not to eliminate difficult thoughts, but to reduce their influence over our actions.
Within Module 5 of ACTforPAIN.com, we explore these concepts in greater depth, helping people develop new ways of relating to negative self-talk and the challenges that accompany chronic pain.
ACTforPAIN.com is an evidence-based programme designed to support individuals living with chronic pain through practical ACT principles and skills development.
For health professionals, clinicians, coaches, and practitioners who would like a deeper understanding of ACT processes in chronic pain management, we also offer a Practitioners Program. This provides additional insights and tools to support your work with people experiencing persistent pain.
When we stop fighting every difficult passenger on the bus, we create more space to move toward a meaningful and valued life, even when pain is present.
🔗 Learn more at www.ACTforPAIN.com
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