Why Psychological Flexibility?
Coaches and therapists today are increasingly focusing on teaching psychological flexibility as it is seen as a key factor in overcoming a wide range of mental health challenges and enhancing overall well-being. Unlike previous approaches that primarily focused on problem elimination, psychological flexibility recognises that attempts to control or avoid uncomfortable thoughts and feelings can be counterproductive and even lead to greater suffering. Instead, it promotes a way of relating to our internal experiences that allows us to engage more fully in life, even when we are experiencing difficulties.
Previous problem elimination strategies often aimed to directly change or suppress negative thoughts and emotions. However, this can lead to a struggle with one’s inner experience, which can be exhausting and ineffective. Furthermore, focusing on eliminating problems can narrow one’s focus and prevent them from engaging in valued activities. Psychological flexibility takes a different approach by helping people to relate to their thoughts and feelings in a different way, allowing for a broader range of responses and enabling movement towards valued goals.
The Six Core Elements of Psychological Flexibility
Psychological flexibility, as defined in Acceptance and Commitment Therapy (ACT), involves six interconnected processes:
Acceptance
Acceptance is about making room for difficult or unwanted thoughts, feelings and sensations. It involves acknowledging these experiences without judgement or attempts to suppress or control them. It recognises that struggling against these experiences can often intensify them.
A coach or therapist might help their clients develop acceptance by:
- Encouraging mindful observation of internal experiences.
- Using metaphors to illustrate that thoughts and feelings are like waves that come and go.
- Validating clients’ experiences as normal parts of being human.
- Using experiential exercises, to encourage the willingness to experience discomfort.
Defusion
Defusion involves creating distance between oneself and one’s thoughts. It helps clients see thoughts as just thoughts, rather than as facts or truths. It also recognises that an over-reliance on thought processes may create inflexibility.
A coach or therapist might help their clients develop defusion by:
- Using techniques to recognise unhelpful language, such as “yes-butting” and “buying their thoughts”.
- Using metaphors to illustrate that thoughts are like passing clouds, or a radio station playing in the background.
- Encouraging clients to label thoughts as thoughts, rather than getting caught up in them.
Present Moment Awareness
This refers to the ability to be fully present in the current moment without getting caught up in thoughts about the past or future. It involves connecting with what’s happening right now with all of our senses.
A coach or therapist might help their clients develop present moment awareness by:
- Guiding clients through mindfulness exercises that focus on bodily sensations and the breath.
- Encouraging clients to notice when their attention drifts to the past or future, and to gently bring it back to the present.
- Modeling present moment awareness in the therapeutic relationship.
Self-as-Context
This is the ability to view oneself as the observer of one’s experiences, rather than being defined by one’s thoughts, feelings or memories. It recognises that we are not our thoughts and feelings. The ability to see oneself as separate from any experience, helps with developing greater flexibility and awareness.
A coach or therapist might help their clients develop self-as-context by:
- Using metaphors to illustrate the difference between “I am anxious” and “I am having the thought that I am anxious”.
- Guiding clients through exercises that encourage observing thoughts and emotions as they arise, without judgement or attachment.
- Relating to the client from a broader vantage point.
Values
Values are the guiding principles that give life meaning and direction. They describe what is important to a person. Identifying core values gives clients a compass by which they can make choices in their lives.
A coach or therapist might help their clients identify and clarify their values by:
- Asking questions that encourage clients to explore what is truly important to them, and what they want their lives to stand for.
- Using values exercises that help clients clarify their values, and differentiate these from goals.
- Exploring how clients’ actions are, or are not, aligning with their values.
Committed Action
Committed action involves taking steps that align with one’s values, even when it’s uncomfortable or challenging. This element focuses on doing things that are important despite difficult emotions. It involves making conscious choices to act.
A coach or therapist might help their clients develop committed action by:
- Collaboratively setting realistic and achievable goals.
- Helping clients identify potential barriers that might get in the way of progress.
- Supporting clients in taking small, incremental steps towards their goals.
- Integrating relapses into the ongoing process of committing to future action.
Enhancing Psychological Flexibility
By addressing these six elements, coaches and therapists aim to help their clients develop greater psychological flexibility. This involves:
- Shifting the focus from controlling or eliminating difficult experiences to accepting them, and moving towards valued goals.
- Promoting a different relationship with one’s thoughts and feelings, where they are seen as just passing mental events, rather than obstacles.
- Empowering clients to act in accordance with their values, even in the presence of discomfort.
Summary
Psychological flexibility is a powerful approach that helps people relate to their inner experiences in a way that promotes well-being and a more fulfilling life. Rather than focusing on eliminating unwanted thoughts and feelings, psychological flexibility encourages a way of relating to them. This approach empowers people to engage in valued behaviours even when uncomfortable or challenging situations arise. By developing the six core elements of psychological flexibility – acceptance, defusion, present moment awareness, self-as-context, values, and committed action – individuals can learn to navigate life’s challenges with greater ease, resilience, and purpose.