Psychological Flexibility: One Approach to a More Mindful, Values-Driven Life
Psychological flexibility is a term used to describe the process of adapting to challenges by staying in the present and attuning to personal values. It can be broken down into six factors: mindfulness, acceptance, detachment from thoughts, observing self, values clarification and values enactment. Evidence shows that increased psychological flexibility decreases the negative impacts of stress on a person’s health and wellbeing (Gloster, Myer, & Leib, 2017).
Here is an example of how someone could use psychological flexibility within their life:
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A person experiences anxiety in social settings, but continues to choose to attend his pickleball club because he values social connections and his physical health.
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Mindfulness: He notices and acknowledges what his anxiety feels like. He is able to stay present at the pickleball club instead of succumbing to the anxiety.
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Acceptance: This person is accepting and validating of their experience of anxiety and turns towards moving through it instead of pushing it down or running from it.
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Detachment from thoughts: He creates distance from his thoughts. He recognizes that his thought of “everyone is judging me” is a thought, not a fact.
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Observing self: He can zoom out of his situation and see the big picture, instead of getting hung up on details.
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Values clarification: He has reflected on his values and knows social connection and health are important to him.
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Values enactment: He commits to pursuing his values and attends the pickleball club.
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So, how well can you notice your emotions, experience them, and move through them in a way that aligns with your values? Each person may struggle with different aspects of psychological flexibility. Check out this scoring sheet and see what strengths and areas for growth come up for you.
As with all strategies, we can struggle with implementing them into our own life. If you find yourself struggling, it may be helpful to connect with a therapist. If you align with the idea of psychological flexibility and values work, look for a therapist with experience using Acceptance and Commitment Therapy (ACT).
Blog by Lauren Noel, MA, LAMFT
Photo by Annie Wiegers