Ever wish you could pack up your worries and leave them behind? In this activity you’ll do just that.

Following along with the audio guide, you will imagine entering a magical room where you have the power to remove your worries, place them in boxes, and walk away. You can return to collect them whenever you’d like, whether that’s in a few hours, days, or never.

This exercise uses visualization and thought defusion to create mental distance from your thoughts. Creating distance can help you escape the feeling of being trapped within your worries, and instead let you observe them from afar, where they have less power.

Education: Thought defusion is a powerful technique used in Acceptance and Commitment Therapy (ACT), but it can be a difficult concept to grasp. Although thought defusion does not require an audio guide, this activity can be used as training wheels for clients who are new to the practice.

Practice: Use this exercise for anxiety reduction, emotional grounding, and psychological flexibility. Encourage clients to practice outside of session. This technique is great for creating separation between the workday and home, or for winding down before bed.

Download: Feel free to download a copy of the audio exercise in MP3 format so you can use it when needed. The license also allows you to share the audio file with your clients for practicing at home.