Introduction

• Dr. Dawn-Elise Snipes discusses psychological flexibility.


• Key focus: defining, applying, and identifying strategies for psychological flexibility.

What is Psychological Flexibility?

• 
  Acceptance of the present moment: Recognizing and accepting emotions and situations as they are.


• 
  Purposeful Action: Making conscious choices that align with personal goals and values.


• 
  Reciprocity of thoughts, feelings, and behaviors: Understanding how they influence each other.

Challenges in Implementing Psychological Flexibility

• 
  Impact of Trauma: Trauma can make it hard to feel safe and accept the present moment.


• 
  Resistance to Change: Often due to fear, lack of energy, or a belief that the current state is safer.

Steps to Foster Psychological Flexibility

1. 
   Define a Rich and Meaningful Life:

• Clarify what a fulfilling life looks like (e.g., relationships, health, hobbies).


• Use visual aids like collages to represent goals.

1. 
   Identify and Nurture Key Relationships:

• Prioritize self-care and significant others.


• Recognize and address aspects of relationships that cause distress.

1. 
   Clarify Values:

• Determine which values will guide decisions.


• Visualize energy allocation like managing a cell phone battery.

Coping Strategies and Behavioral Adjustments

• 
  Avoid Energy-Draining Activities:


• Unproductive coping mechanisms like avoidance or numbing behaviors.


• 
  Focus on Energy-Enhancing Behaviors:


• Engage in activities that build toward personal goals and values.

Managing Distress and Negative Emotions

• 
  Accept and Sit with Emotions: Acknowledge feelings without judgment and focus on what can be controlled.


• 
  Avoiding Cognitive Distortions: Challenge thoughts that are exaggerated or unhelpful.

Practical Applications

• 
  Daily Mindfulness: Start the day with intention, focusing on actions that align with goals.


• 
  Positive Triggers: Incorporate elements in the environment that promote happiness and well-being.

Implementing Psychological Flexibility

• 
  Shortcut Question: Ask, "Are my current thoughts, feelings, and actions moving me closer to or further away from my goals and values?"

Conclusion

• 
  Commitment to Purposeful Action: Focus on using energy to move toward goals rather than getting stuck in unproductive behaviors or thoughts.

Chapters:

00:00:00 - Teaching Psychological Flexibility

00:06:54 - Improving Relationships Through Communication and Energy Management

00:13:38 - Using Energy to Achieve Goals

00:20:21 - Letting Go of Negative Emotions

00:26:45 - Understanding the Importance of Alignment

00:33:35 - Purposeful vs. Purposeless Behavior

00:40:40 - The Fallacy of Control and Change

00:47:38 - Building Happiness through Purposeful Actions

00:54:40 - Choosing the Right Response

01:01:06 - Embracing the situation and taking action

Learn more about your ad choices. Visit megaphone.fm/adchoices