Psychological Flexibility

Psychological flexibility is the ability to be present, aware of thoughts and emotions, and to engage in actions aligned with one's values, even when experiencing difficult or challenging situations. It's about not being overly controlled or dominated by difficult thoughts and feelings but rather choosing how to respond based on what truly matters to you. 

Psychological flexibility can be achieved through practicing key psychological processes, such as:

1.      Acceptance:  Being willing and open to experience intrusive and unwanted thoughts and feelings without trying to get rid of them. 

2.      Cognitive Defusion: Creating a space between thoughts and the self, writing thoughts down and standing back to see them as just thoughts, and not truths or statements that can’t be questioned or changed. We are not what our unwanted thoughts tell us we are. We can reframe our negative intrusive thoughts into more positive and affirming ones.

3.      Present Moment Awareness: Being fully present in the moment, noticing what is happening without getting carried away by our thoughts, past (rumination, overthinking) or future anxiety and worries).

4.      Self as Context: Finding that part of consciousness that can observe present moment experiences, can observe breathing, bodily sensations, sounds, behaviour, etc.

5.      Values: Clarifying what is most important and meaningful in your life.

6.      Committed Action: Taking action aligned with your values, even when facing uncomfortable thoughts and feelings. 

Becoming more flexible psychologically, not feeling like you have to be inflexible or resistant to alternative ways of thinking, feeling, believing, and doing, is the path towards change. Psychological flexibility is linked to:

• Better mental health: It's associated with reduced anxiety, depression, and other mental health challenges.

• Increased well-being: It allows for greater engagement in life and a sense of purpose.

• Resilience: It enables individuals to cope with stress and adversity more effectively. 

• Improved relationships: It can enhance communication and empathy. 

• Goal attainment: It empowers individuals to pursue meaningful goals consistent with their values, despite obstacles.

Psychological flexibility can be developed by:

1.      Working with an ACT therapist (Acceptance & Commitment Therapy)

2.      Mindfulness and meditation practices that enable you to develop the skills to be in the present moment with awareness, especially when you are experiencing unwanted thoughts and emotions

3.      help cultivate present moment awareness and acceptance.

4.      Learning Cognitive defusion techniques that help you to separate your self from unwanted and unhelpful thoughts

5.      Values clarification, clarifying from a list of values, what’s most important in your life, such as career, family, fitness, relationships, children, travel, etc.

6.      Committed action, committing to act in accordance with your values, every day. Living your life being true to your self.

"The biggest challenge in life is being yourself ... in a world trying to make you like everyone else."

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