Today, more than ever, our ability to cope with new situations and navigate life’s challenges is essential to our well-being and success. This ability is known as psychological flexibility – the ability to adapt our thoughts, emotions, and behaviors to the ever-changing demands of life.
In today’s article, we discuss the concept of psychological flexibility, its benefits, and practical strategies that we can all use to cultivate this powerful quality.
What Is Psychological Flexibility?
Psychological flexibility is a core component of Acceptance and Commitment Therapy (ACT), a mindfulness-based approach to psychotherapy.
It involves being open and receptive to our internal experiences (thoughts, emotions, sensations) and being able to choose actions aligned with our values, even in the presence of difficult thoughts or emotions.
It’s not about eliminating or avoiding negative experiences, but rather about developing the skills to respond effectively to them.
The Six Pillars
There are six components of psychological flexibility, as follows:
- Acceptance: Rather than struggling against or trying to control unwanted thoughts or emotions, psychological flexibility involves accepting them as natural parts of the human experience. This allows us to make room for these experiences without being dominated by them.
- Cognitive Defusion: Cognitive defusion involves creating distance from our thoughts, recognizing them as mental events rather than absolute truths. By defusing from our thoughts, we can choose how to respond to them, rather than being controlled by them.
- Present-Moment Awareness: Awareness of the present moment is a key aspect of psychological flexibility. By bringing intentional and non-judgmental attention to the present moment, we can fully engage with our experiences and make more conscious choices.
- Self-as-Context: This pillar involves recognizing that our thoughts, emotions, and experiences are not fixed aspects of our identity. Instead, we develop a sense of self that is separate from our thoughts or emotions, allowing us to observe them and respond in a way that aligns with our values.
- Values Clarification: Identifying our core values helps us determine what truly matters to us in life. When we clarify our values, we can use them as guiding principles in decision-making and actions.
The final pillar of psychological flexibility involves taking action that aligns with our values, even when it may be difficult or uncomfortable.
Committed action is about moving forward in a chosen direction, taking small steps that contribute to a meaningful and fulfilling life.
Harnessing Psychological Flexibility
One of the most powerful means to harness psychological flexibility is to practice mindfulness.
This may include regularly engage in mindfulness exercises, such as meditation or mindful breathing, to cultivate present-moment awareness and acceptance of your thoughts and emotions.
Other strategies that may help build your flexibility include making a conscious effort to do the following:
- Observe your thoughts without judgment, recognizing them as passing mental events rather than absolute truths. This allows you to respond to them in a more intentional and flexible way.
- Reflect on what truly matters to you in life. Identify your core values and use them as a compass for decision-making and action-taking.
- Break down your goals into manageable and achievable steps. Start with small actions aligned with your values, and gradually build momentum towards bigger changes.
- Recognize that growth often happens outside of your comfort zone. Cultivate a willingness to push past discomfort and take calculated risks in pursuit of your values.
As with all well-being practices, building a supportive network is essential.
Do your best to surround yourself with friends, family, or professionals who can help provide guidance, encouragement, and accountability.
Benefits
Developing psychological flexibility can have profound benefits for our well-being and overall quality of life, including the following:
- By accepting our thoughts and emotions and responding to them in a flexible way, we can reduce levels of stress, anxiety, and depression.
- Psychological flexibility helps us bounce back from challenges and setbacks. It allows us to adapt to new circumstances with greater ease and resilience.
- When we are more present, accepting, and attentive to others, our relationships can deepen and flourish. Psychological flexibility promotes empathy, understanding, and effective communication.
When we take actions that alignment with our values it also may create a heightened sense of fulfillment, purpose, and satisfaction.
The Power of Psychological Flexibility
Psychological flexibility is a powerful skill that allows us to adapt and thrive in our ever-evolving world.
By cultivating acceptance, defusing from our thoughts, and taking actions aligned with our values, we can navigate life’s challenges with greater resilience, satisfaction, and fulfillment.
Embracing change and developing psychological flexibility requires practice, patience, and self-compassion. But the rewards are well worth the effort!
Start small. Each step you’re able to take towards more psychological flexibility opens doors to new possibilities.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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