Radio Doom and Gloom
In this enlightening Acceptance and Commitment Therapy (ACT) video, Dr Russ Harris introduces the “Radio Doom & Gloom” metaphor to help us navigate intrusive, negative self-talk in a more compassionate way:
The Metaphor: Your mind often resembles a radio broadcasting a relentless “doom and gloom” show, replaying past mistakes, future anxieties, and self-criticism.
The Challenge: Trying to silence these thoughts often amplifies them. Or, layering on positive thinking is like switching on another loud station, creating more noise, not less.
The ACT Approach: Instead of battling or muting the thoughts, acknowledge them with compassion. Say to yourself: “Ah… Radio Doom & Gloom is playing again,” let them fade into the background, and return focus to what truly matters.
This metaphor gently reinforces that our minds can be noisy but we don’t need to listen to or get lost in every track.
Suggested Use & Reflection
When to watch it: When the inner critic is loud, or anxiety feels overwhelming and persistent.
What to do after watching:
Practice acknowledging a negative thought by mentally naming it: “Ah, that’s the ‘not good enough’ station again.”
Thank your mind for trying to protect you, then let the thought recede like background noise.
Choose to return to an action aligned with your values (e.g. surfing, journaling, walking in nature) without chasing the thoughts.
Why This Matters
This video supports emotional resilience by teaching defusion - not fighting thoughts, but observing them with distance. It helps build space to choose meaningful action rather than being hijacked by mental noise.
Explore More
The Struggle Switch – Learn a simple tool to notice and release your resistance.
The Choice Point – Discover how to act from your values, not from reactions.
Surf Therapy & Mindfulness Workshops by Mindswell where you embody these tools through movement, ocean connection, and presence.
Reflection Prompt
After watching, consider journaling:
What recurring thought felt like the “Radio Doom & Gloom” station for me?
How might acknowledging it, rather than arguing with it, change how I move through my day?
What action aligned with my values can I take right now, even with that radio still playing?
