Psychological flexibility is a key concept in modern psychology, particularly within Acceptance and Commitment Therapy (ACT). It refers to the ability to adapt to changing circumstances and to be open to a range of experiences, including thoughts, feelings, and sensations, while pursuing one's values and goals.
What is Psychological Flexibility?
Acceptance: Embracing and allowing yourself to experience thoughts and feelings without judgment or resistance.
Cognitive Defusion: Observing thoughts and feelings from a distance rather than being entangled with them. This helps reduce their power over you.
Being Present: Engaging fully with the here and now rather than being preoccupied with past regrets or future worries.
Self-as-Context: Understanding yourself as more than just your thoughts and feelings; seeing yourself as the observer of these experiences.
Values Clarification: Identifying what truly matters to you, which helps guide your actions and decisions.
Committed Action: Taking actions that align with your values, even in the face of obstacles or discomfort.
How to Build Psychological Flexibility
Practice Mindfulness: Engage in mindfulness exercises to become more aware of your thoughts and feelings without judgment. Techniques like mindful breathing or body scans can help you stay present.
Use Cognitive Defusion Techniques: Try exercises like noticing your thoughts as they come and go, labeling them, or repeating them out loud to reduce their impact. For example, if you think, "I'm not good enough," you might observe this thought as "I'm having the thought that I'm not good enough."
Develop Self-Compassion: Treat yourself with the same kindness and understanding that you would offer a friend. Practice self-compassion exercises to build a more nurturing relationship with yourself.
Clarify Your Values: Spend time reflecting on what is most important to you in life. You might use tools like values questionnaires or journaling to explore your core values.
Set Values-Based Goals: Identify concrete steps you can take that align with your values. Break these goals into manageable actions and commit to taking them, even if they’re challenging.
Embrace Discomfort: Recognize that discomfort and difficulties are a part of life. Instead of avoiding or denying them, learn to face them while still moving towards your values.
Seek Professional Help: If you find it challenging to build psychological flexibility on your own, working with a therapist trained in ACT or other therapeutic approaches can provide additional support and guidance to build this skill.
Building psychological flexibility is an ongoing process that involves practicing these skills regularly. Over time, these practices can help you become more adaptable, resilient, and engaged in your life, even in the face of challenges.
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