In today’s episode, we explore the transformative power of psychological flexibility with Dr. Ross White, an award-winning clinical psychologist and a leader in mental resilience and high-performance coaching. Currently a professor of clinical psychology at Queen’s University Belfast and founder of Strive to Thrive, Dr. White specializes in helping individuals and organizations unlock their potential while safeguarding mental well-being. His latest book, The Tree That Bends: How a Flexible Mind Can Help You Thrive, challenges the relentless “no-limits” mindset and presents a balanced approach to personal growth, integrating acceptance, commitment therapy, and mindfulness.

Join us for a compelling conversation with Dr. Ross White as we explore the power of psychological flexibility in achieving true resilience and mental well-being. How can we balance the grit needed for high performance with the adaptability essential for sustainable growth? Dr. White discusses the “get, threat, and reset” modes that guide our energy and performance, revealing how psychological flexibility can protect us from burnout while enhancing success. Discover actionable insights into balancing ambition with rest, redefining mental toughness, and navigating the social pressures that drive relentless striving. This episode offers a new approach to thriving under pressure, helping you to achieve both performance and well-being in your personal and professional life.

What to Listen For

Introduction – 00:00:00

• What are the “get, threat, and reset” modes that drive our mental energy and resilience?


• How does Dr. Ross White’s background in clinical psychology influence his approach to high performance and mental well-being?


• What can listeners expect from Dr. White’s latest book, The Tree That Bends, on balancing ambition with self-care?

Redefining Resilience: Beyond Grit – 00:04:28

• Why can grit sometimes be a barrier rather than a strength in high-stress environments?


• What does “thriving” truly mean according to Dr. White, and how does it balance both well-being and performance?


• How can persistence become counterproductive, and what role does adaptability play in reaching our goals?

The Power of Psychological Flexibility in High-Performance Settings – 00:07:49

• What is the importance of adaptability for executives, athletes, and other high achievers in preventing burnout?


• How can the “get, threat, and reset” framework help maintain peak performance while prioritizing mental health?


• Why should high performers balance drive with self-awareness and adaptability?

Embracing Limits and Building Purpose – 00:13:00

• What are “when-then” traps, and how can they hinder long-term fulfillment?


• How does Dr. White recommend redefining success to include well-being and self-care?


• Why is it vital to build purpose that aligns with personal values, rather than societal expectations?

Harnessing Psychological Flexibility to Reduce Stress – 00:19:28

• What is “psychological flexibility,” and how can it help us handle life’s stressors with greater resilience?


• How does comparing oneself to social media “highlight reels” fuel burnout, and what are healthier alternatives?


• Why is cultivating personal values a cornerstone of thriving under pressure?

Techniques for Emotional Awareness and Anchoring – 00:33:41

• How can techniques like the “roving reporter” exercise help us detach from negative thought patterns?


• What is “anchoring,” and why is it essential for managing challenging emotions?


• Why is emotional awareness crucial for navigating stress and making effective decisions?

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