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  • Becoming Psychologically Flexible

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    Andrada Blaj
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    This document discusses the six key components of psychological flexibility: acceptance, detachment from thoughts, present-focused perspective, observing self, values clarification, and values enactment. Developing these traits leads to greater resilience, emotional tolerance, and overall well-being. Each component is defined and an action step is provided to help the reader practice and improve that skill. Regular practice of these skills can increase one's psychological flexibility and the benefits that come with it.

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    This document discusses the six key components of psychological flexibility: acceptance, detachment from thoughts, present-focused perspective, observing self, values clarification, and values enactment. Developing these traits leads to greater resilience, emotional tolerance, and overall well-being. Each component is defined and an action step is provided to help the reader practice and improve that skill. Regular practice of these skills can increase one's psychological flexibility and the benefits that come with it.

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    67 views2 pages

    Becoming Psychologically Flexible

    Uploaded by

    Andrada Blaj
    This document discusses the six key components of psychological flexibility: acceptance, detachment from thoughts, present-focused perspective, observing self, values clarification, and values enactment. Developing these traits leads to greater resilience, emotional tolerance, and overall well-being. Each component is defined and an action step is provided to help the reader practice and improve that skill. Regular practice of these skills can increase one's psychological flexibility and the benefits that come with it.

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    © All Rights Reserved
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    of 2

    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

    Provided by TherapistAid.com 1 © 2023 Therapist Aid LLC


    Becoming Psychologically Flexible
    ACT skill

    Acceptance Detachment From Thoughts


    Embrace your inner experience. Learn to step back from your thoughts.

    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?

    Present-Focused Perspective Observing Self


    Live in the now – not the past or future. Connect with the “observing self.”

    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.

    Values Clarification Values Enactment


    Explore and define your highest values. Put your values into action.

    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?

    Provided by TherapistAid.com 2 © 2023 Therapist Aid LLC

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