Thought Journey

A guided exercise where the client writes a negative thought and sends it on a river journey with sensory challenges.

CBT + Grounding

Combines cognitive defusion (ACT), 5-4-3-2-1 sensory grounding (CBT/DBT), and metaphorical distancing. The client externalises a negative thought, places it on a river or train, and completes sensory challenges at landmarks. Each challenge dissolves part of the thought, symbolising letting go. Best for rumination, negative self-beliefs, and cognitive fusion.

Journey Preview
⛵Start
\u2192🌉The Stepping Stones👁 See
\u2192🏔️The Windy Peak✋ Touch
\u2192🌲The Whispering Woods👂 Hear
\u2192💧The Sour Falls👅 Taste
\u2192🕯️The Scented Cavern👃 Smell
\u2192🌊Complete

Journey Settings

Shown when the journey is complete. Leave blank for the default.

Exercise Details

FormatGuided journey with tap-to-find challenges
Challenges5 (one per sense: see, touch, hear, taste, smell)
Items to find10 total (3+2+2+2+1)
Typical duration3-8 minutes
Best forRumination, negative self-beliefs, cognitive fusion, worry
Techniques usedCognitive defusion, 5-4-3-2-1 grounding, metaphorical distancing

Challenge Breakdown

Each landmark along the journey presents a sensory challenge based on the 5-4-3-2-1 grounding technique. Completing each challenge dissolves part of the negative thought.

🌉
The Stepping Stones👁 See — Find 3 things that are round!
Find 3
🏔️
The Windy Peak✋ Touch — Find 2 things that feel soft!
Find 2
🌲
The Whispering Woods👂 Hear — Find 2 things that make a sound!
Find 2
💧
The Sour Falls👅 Taste — Find 2 things that taste sour!
Find 2
🕯️
The Scented Cavern👃 Smell — Find 1 thing with a strong smell!
Find 1

Session Notes

Notes auto-save per client in your browser. Nothing is transmitted.