Psychological Flexibility: Skills to live more fully

The mental health field is full of trends and buzzwords, and it can be hard to distinguish the real from the fad.  Psychological flexibility is a practice that has been around for some time and has held up repeatedly in research as necessary for living a meaningful life.  Luckily, this skill set can be broken down, understood, and put into practice.

But what exactly is psychological flexibility, and why is it so important?  Steven Hayes, clinical psychologist, professor, author, and founder of Acceptance and Commitment Therapy (ACT), wrote a great article for Psychology Today that explains this concept and the supporting research.   The following is both a summary and an exploration of the insights provided by Dr. Hayes to explore how this life-changing practice can benefit us all.

The Foundation: Psychological Flexibility

 Psychological flexibility refers to the ability to adapt to changing circumstances, manage difficult emotions, and maintain a focus on personal values and goals. Dr. Hayes emphasizes that cultivating this skill is vital for emotional resilience, improved mental health, and overall well-being.

In other words, psychological flexibility means adjusting to new situations, handling tough feelings, and staying true to what matters most to you. Developing this ability is essential for bouncing back from challenges, achieving better mental health, and enjoying a happier life.  And it can be learned. 

The Six Core Processes

 Dr. Hayes outlines six core processes that contribute to psychological flexibility, which, when practiced consistently, can lead to increased emotional strength and life satisfaction:

1.      Cognitive Defusion: Learning to distance ourselves from our thoughts, reducing their influence on our behavior and emotions.  Imagine you're feeling anxious about a test. Instead of letting that thought control you, you remind yourself that it's just a thought and doesn't dictate your actions or feelings.

2.      Acceptance: Embracing challenging emotions and experiences without judgment instead of avoiding or suppressing them.  When you feel sad after a breakup, instead of trying to ignore or hide the pain, you allow yourself to feel it and understand that it's a normal part of the healing process.

 3.     Contact with the Present Moment: Focusing on the here and now and fully engaging in our everyday experience.  While eating your meal, you focus on the taste, texture, and aroma, fully enjoying the experience without distractions.

 4.     Self-as-Context: Recognizing that we are more than our thoughts, feelings, and memories – cultivating a sense of self separate from these transient experiences. Even though you're feeling angry, you remember that your emotions don't define you, and that you are more than just your current feelings.

5.     Values Clarification: Identifying and prioritizing what truly matters to us, providing direction and motivation.  You take time to think about what's important to you, like family, honesty, and personal growth, and use these values to guide your actions.

 6.     Committed Action: Taking steps, guided by our values, to improve our lives and work towards meaningful goals.  Inspired by your value of health, you start exercising regularly and make better food choices to improve your well-being and reach your fitness goals.

Psychological flexibility benefits everyone, not just those dealing with anxiety or depression. By using these six key steps, we can:

Strengthen connections: Being flexible helps us become more caring, open-minded, and adaptable with others.

Increase productivity: Staying present and working toward our goals can make us more effective and successful in all areas of life.

Encourage self-improvement: Regularly reevaluating our values and handling tough emotions helps us grow and become our best selves.

 Dr. Hayes' research and writing on psychological flexibility provide helpful tips and easy-to-follow steps for those looking to boost their mental health and happiness. By working on these six key areas, we can discover our true potential, become emotionally stronger, and enjoy a happier, more satisfying life.

Keywords: psychological flexibility, Dr. Steven C. Hayes, mental health, self-improvement, emotional resilience, well-being, Psychology Today, cognitive defusion, acceptance, present moment, self-as-context, values clarification, committed action, relationships, productivity, personal growth.