OU7 Quicksand Metaphor Goal
Virtual Coach
Work step-by-step through the Open Up exercise with the virtual coach.
Introduction
When distress hits, our first instinct is usually fight harder: tense up, analyse, power through. But some experiences behave like quicksand—the more you thrash, the deeper you sink. Quicksand Metaphor turns that principle into a short, kinesthetic drill. You deliberately “struggle” in imagined waist‑deep quicksand, then lie back to discover that acceptance—not effort—provides the real support. Research on experiential avoidance shows that even brief metaphors like this increase willingness to feel discomfort and reduce physiological arousal.
Instructions
Quicksand Metaphor — Guided Practice
Goal: Practise the Quicksand Metaphor once a day for three days, then whenever you notice yourself “thrashing” against thoughts or feelings.
Steps
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Picture the Quicksand
- What it means: Stand (knees soft) and imagine you’re waist-deep in thick quicksand—the problem sensation, thought, or emotion.
- Concrete example (“Overthinking after making a work error”): You visualise sand up to your belly labelled “self-criticism.”
- Quick tip: Add tactile details (gritty, heavy) to anchor the scene.
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Struggle & Sink
- What it means: Flail lightly—tense arms, twist torso—as if escaping. Feel how each movement drags you deeper and tires you out.
- Concrete example (“Overthinking after making a work error”): Shoulders burn, thought loop: “Why did I mess up?” sinks to chest level.
- Quick tip: Do 5 sec of exaggerated struggle to highlight cost.
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Name the Tension
- What it means: Silently note muscles clenched, breath shallow, mind racing—pay the “struggle tax.”
- Concrete example (“Overthinking after making a work error”): “Jaw tight, chest constricted, mind repeating mistake reel.”
- Quick tip: Labelling primes readiness to release.
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Lie Back & Float
- What it means: On an exhale, spread arms, bend knees, lean back into the sand. Imagine it supporting your back as resistance drops.
- Concrete example (“Overthinking after making a work error”): You recline; sand cradles you, breath lengthens.
- Quick tip: Pair with slow arm sweep—feedback that space opened.
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Re-Centre on Values
- What it means: Ask, “Floating here, what next small move honours my value?” Commit within 60 sec.
- Concrete example (“Overthinking after making a work error”): Value: Growth → draft apology email calmly.
- Quick tip: Tiny action cements the lesson that acceptance fuels motion.
Worksheets and Virtual Coach
FAQ's
My quicksand image is blurry—okay?
Clarity isn’t required. Sense heaviness and tension; the body cues are what teach the lesson.
I feel ridiculous lying back in my office.
Micro‑version: Sit, clench fists (struggle), then release into chair (float). Same principle, subtler movements.
What if the emotion “sand” rises again?
Notice it, name it, and repeat the lie‑back move. Acceptance is a cycle, not a one‑and‑done event.
Isn’t relaxing just another avoidance trick?
Avoidance pushes feelings away. Floating allows them to be present while you act on values.
How does this differ from progressive muscle relaxation?
PMR aims to reduce tension; Quicksand trains willingness to have tension without getting stuck. Relaxation is a by‑product, not the goal.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
