The Essential Mental Health Skill for Well-being: Psychological Flexibility
Jul 16, 2023
Discover the transformative power of psychological flexibility and gain practical strategies to cultivate resilience, fulfillment, and inner peace in your life.
In today's fast-paced and demanding world, maintaining good mental health and finding inner peace is more important than ever. As health professionals and individuals interested in living a more mindful life, we strive to discover practical strategies that promote overall well-being. Dr. Patricia Rockman, a renowned expert in mindfulness and mental health, reminds us, "Psychological flexibility can be viewed as the capacity for openness and acceptance of present moment experience, even when it's unwanted, and acting in alignment with one's values." In this article, inspired by Dr. Rockman's insights from the Mindfulness Tools for Anxiety and Depression online course at the Mindful Society Global Institute, we will explore the concept of psychological flexibility and decentering and provide practical, science-based strategies to cultivate this essential skill.
Understanding Psychological Flexibility:
Psychological flexibility allows us to break free from psychological rigidity and embrace a more open and accepting mindset. It involves broadening our awareness, training our attention, turning towards discomfort, and engaging with our values. Research by Steven Hayes, Ph.D., the creator of Acceptance and Commitment Therapy, suggests that psychological flexibility accounts for a significant portion (45%) of therapeutic change, and when paired with mindfulness, it accounts for 55% of positive mental health impact. Therefore, enhancing psychological flexibility through mindfulness is critical for fostering well-being.
Deconstructing “What Keeps us Stuck” (Psychological Rigidity):
As we embark on this journey of cultivating psychological flexibility, it is essential to acknowledge the elements that keep us stuck in negative patterns. Dr. Rockman identifies fear, avoidance, clinging to familiar thinking and acting patterns, insecurity, adverse childhood experiences, shame, and a lack of awareness of alternative perspectives as common barriers to our psychological growth. By recognizing and understanding these factors, we can initiate personal transformation and overcome the obstacles that hinder our well-being.
How to Develop Psychological Flexibility:
Below are four science-based practical strategies that we can implement to develop psychological flexibility:
- Embracing Openness: Practice mindfulness to cultivate a non-judgmental awareness of the present moment. We can foster openness and acceptance by observing our thoughts, emotions, and sensations without attachment or resistance.
- Decentering: Engage in activities that help us detach from our thoughts and beliefs. Journal and gain perspective by reframing a situation or connecting with trusted sources. By recognizing that our thoughts are not absolute truths but mental events, we can create distance and prevent them from dictating our emotions and actions.
- Acceptance: Embrace acceptance as a transformative practice. Acceptance does not imply resignation or giving up; instead, it involves acknowledging the reality of the situation and responding thoughtfully and consciously.
- Values-Driven Action: Driven by our core values, we can align our actions with what truly matters to us. By making conscious choices that reflect our values, we can create an authentic and meaningful life.
Benefits of Psychological Flexibility:
Cultivating psychological flexibility yields numerous benefits for our mental health and overall well-being. By practicing openness, decentering, acceptance, and values-driven action, we can experience the following:
- Reduced Emotional Suffering: Turning towards challenging emotions instead of avoiding them allows us to process and navigate them effectively.
- Improved Resilience: Psychological flexibility enhances our ability to adapt to changing circumstances, bounce back from setbacks, and find creative solutions to challenges.
- Increased Self-Efficacy: Embracing psychological flexibility empowers us to develop confidence in our ability to handle difficult situations. By accepting and working through discomfort, we expand our sense of self-efficacy.
- Enhanced Meaning and Fulfillment: Living in alignment with our values brings a deep sense of meaning and purpose. By engaging in actions that truly matter to us, we create a life that reflects our authentic selves.
Incorporating psychological flexibility into our lives is a powerful approach to nurturing mental health and well-being. As we cultivate openness, decentering, acceptance, and values-driven action, we break free from psychological rigidity and develop resilience, fulfillment, and inner peace. Through patience, consistent practice, and a commitment to personal growth, we can experience the profound positive impact of this skill on our mental health and overall quality of life.
Remember, developing psychological flexibility is a lifelong journey. As we explore and deepen our understanding of this skill, we empower ourselves to navigate life's challenges with grace and authenticity.
Michael Apollo MHSc RP is the founder of the Mindful Society Global Institute. Prior to founding MSGI in 2014, he was the Program Director of Mindfulness at the University of Toronto. He is an educator, licensed mental health clinician and certified facilitator in Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy.
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Disclaimer
The content in our blogs is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health provider with any questions you may have regarding your mental health.
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