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Becoming Psychologically Flexible
Becoming Psychologically Flexible
ACT skill
Psychological flexibility is the ability to adapt to life’s difficulties while remaining true to one’s values.
This skill consists of six key components, which are illustrated below. Developing these traits leads to
greater resilience, emotional tolerance, and overall well-being.
Read on to learn about these traits. Use the action steps to become more psychologically flexible and enjoy
its many benefits. Practice regularly for the best results.
Acceptance
Values Detachment
Enactment From
Thoughts
Psychological
Flexibility
Values Present-Focused
Clarification Perspective
Observing Self
What you resist tends to persist. Let go of your It’s easy to be consumed by thoughts,
struggle against uncomfortable thoughts, especially if you see them as always true. But
emotions, and sensations. By accepting your thoughts are often distorted interpretations that
experience, you gain energy and insight. reflect our fears and insecurities more than
reality.
Action Step: Notice the next time you try to push Action Step: Imagine your thoughts projected
away an unpleasant emotion. Instead, allow it to onto a movie screen. Sit in the back row and
be there, and explore how it feels in your body. watch the scenes unfold. Is the story familiar?
What is it like not to resist your experience? Can you observe the movie without getting lost
in it?
Your entire life takes place in the present The thinking self is always analyzing, planning,
moment. You can’t turn back time or fast- interpreting, and judging your experience. But
forward to the future. All you have is this the observing self simply notices thoughts,
moment, so practice being fully present to it. feelings, and activities without getting caught
up in them.
Action Step: When you’re lost in thought, engage Action Step: Bring attention to your thoughts.
your senses to connect with the present Then ask yourself, “Am I these thoughts, or am I
moment. Notice two things you can see, hear, the one who is aware of these thoughts?” If the
and smell in your immediate environment. latter, you are connecting with the observing self.
What is most important to you in this life? Dare Values are like a compass – they point you in
to ask this question, and answer it by deciding the right direction, but you still have to make the
on the values you want to live by. Repeat this journey. Do this by coming up with specific
exercise periodically, since values can change. goals that embody your values, and then take
action!
Action Step: Reflect on your role models Action Step: Name your three most important
growing up or individuals you currently admire. values, then set a concrete goal for each one.
What qualities do they embody? Which of these For example, if one of your values is friendship,
traits do you want to adopt or nurture for make a point to see or call a friend each week.
yourself?