The one skill we all need to improve emotional wellbeing
Flexibility – it’s a vital part of our physical health. It allows us to move our body in different directions with ease. But actually, we now know that flexibility of the mind is also an essential part of good mental health.
Dr Steven C Hayes, the founder of Acceptance and Commitment Therapy (ACT), carried out a huge research project that involved nearly 50 people examining 54,000 studies over four years to discover what are the most effective ways to support people to feel better about their lives.
It is referred to as the DeathStar Project because it was so huge, like the space station in Star Wars.
What they discovered was that, while there is not just one pathway which leads to change, there is a particular set of skills that helps people the most – psychological flexibility and mindfulness. Therefore, therapies which cultivate these skills are most successful. Cognitive Behavioural Therapy (including ACT and Dialectical Behavioural Therapy) and psychotherapy do just that.
What is psychological flexibility?
It allows us to bend rather than break under pressure. We can allow thoughts and feelings to come and go, we accept them without letting them dictate our behaviour. We can choose actions based on what matters to us, even when things get tough. Another important part of psychological flexibility is the ability to pause and assess what the moment requires of us. Dr Hayes describes it as being able to ‘contact the present moment fully as a conscious human being.’
As part of his research, Dr Hayes identified 10 core skills that contribute to psychological flexibility that help people adapt to life’s challenges and build resilience. They are known as the 10 processes of change. Read more about what these are and how to incorporate them into your life.
Why is psychological flexibility so important?
It improves our resilience to stress: People can face difficult emotions and situations with less overwhelm. Flexible thinkers can work through the difficulties rather than avoiding them and are more resilient to future challenges.
It reduces anxiety and depression: By accepting emotions rather than fighting them, we ruminate less and reduce the self-criticism spiral which are contributors to anxiety and depression.
Develop better relationships: Flexibility in thought leads to flexibility in behaviour, making people more open-minded which leads to healthier communication. They can be more supportive to those around them.
A more fulfilled life: This flexibility of thought allows people to connect deeply with their values and pursue the goals that matter to them, leading to a more satisfying and fulfilling life experience.
To sum up
Psychological flexibility allows us to move through life with a greater sense of ease, but building these skills may require some help. Just as we might go to the gym to get physically stronger, we need to practise building our mental muscles. The right therapy can help you on this journey, helping you to become more aware, open and fully engaged with what is important to you.
*Rowan uses concepts from psychodynamic therapy, CBT, ACT and DBT to help people develop psychological flexibility, encourage mindfulness and accept their emotions.