‘PUSHING

 AWAY  PAPER’  EXERCISE  –  by  Russ  Harris  

This  is  useful  for:  
a) creative  hopelessness,
b) as  a  metaphor  to  explain  what  acceptance  means,
c) as  a  rationale  for  acceptance  prior  to  doing  the  actual  experiential  work,
d) to  clarify  that  acceptance  is  in  the  service  of  values,
e) to  highlight  the  benefits  of  acceptance  &  costs  of  avoidance
NB:  Do  NOT  do  this  for  clients  with  neck  and  shoulder  problems,  chronic  fatigue  etc.  Instead,  
you  can  do  it  yourself,  model  it  for  them.  
Imagine  in  front  of  you  is  everything  that  matters:  the  people,  places,  activities  you  love  etc.  
(Therapist  ideally  gives  examples  specific  to  the  client–  e.g.  your  daughter,  Susan,  and  your  
husband,  Mike,  playing  piano,  hiking  in  the  countryside)  And  all  the  real  life  problems  and  
challenges  you  need  to  deal  with.  (Therapist  ideally  gives  client-­‐specific  examples  –  e.g.  your  
financial  issues,  your  diabetes)  And  all  the  tasks  you  need  to  do  to  make  your  life  work.  (Again:  
client-­‐specific  examples  –  e.g.  looking  after  your  family,  doing  your  tax  return)  
(Therapist  pulls  out  a  sheet  of  paper  –  gives  to  the  client.)  Imagine  this  paper  is  all  the  thoughts  &  
feelings  you  don’t  want.  Take  it  in  both  hands,  and  push  it  away  from  you,  as  hard  as  you  can!  
Straighten  your  elbow.  Push  hard.  Get  it  as  afar  way  as  you  can.  That’s  it,  keep  pushing.  
(Encourages  pushing  ideally  for  at  least  a  minute  –  but  titrate  as  needs.)  
Now  keep  pushing  there  and  notice  3  things:  
1) How  tiring  is  it?
2) How   distracting   is   it;   how   difficult   is   it   to   fully   engage   or   connect   with   the   things   and   people
that   matter;   (refers   back   to   client-­‐specific   examples   from   earlier)   how   difficult   is   it   to   keep   your
attention  focused  on  the  task  at  hand  or  the  problem  you  face?
3) How  difficult  is  it  to  take  action,  to  do  the  things  that  make  your  life  work?  (refers  back  to
client-­‐specific  examples  from  earlier)
Now  rest  it  on  your  lap.  (Pause.  Allow  client  reaction.)  Now  how  much  less  effort  is  that?  How  much  
easier  is  it  to  engage  and  connect,  or  keep  your  attention  focused  on  the  task  or  problem  facing  
you?  Move  your  arms  and  hands  around  (therapist  sets  an  example  by  waving  his  own  arms  and  
hands  around)  -­‐  how  much  easier  is  it  now  to  take  action?  
And   notice   your   thoughts   &   feelings   haven’t   disappeared   (therapist   points   to   the   paper   on   the  
client’s  lap  as  he  says  this).  But  you  have  a  new  way  of  responding  to  them,  so  they  don’t  hold  
you  back  or  tie  you  down  or  stop  you  taking  effective  action  and  engaging  in  your  life.  
And  of  course,  if  you  can  use  them,  do  so.  Thoughts  and  feelings  often  give  us  important  
information  we  can  make  good  use  of.  But  if  not,  you  just  let  them  sit  there.  

©  Russ  Harris,  2015   www.ImLearningAct.com