Psychological Flexibility

Table of ContentsView AllTable of ContentsCharacteristics of FlexibilityExamplesWhy Flexibility Is Important to Mental HealthHow to Stay FlexibleFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

Characteristics of Flexibility

Examples

Why Flexibility Is Important to Mental Health

How to Stay Flexible

Frequently Asked Questions

Close

One definition of psychological flexibility is the capacity for being in contact with the present and acting on long-term goals rather than short-term urges. Being psychologically flexible allows people to adapt to changes in the environment and react in new, creative and healthy ways that align with an individual’s goals and values. This ability also plays a vital role in health and well-being.

“What psychological flexibility boils down to is staying in the present moment and being open to experiencing whatever thoughts or feelings may arise, and then take action that is aligned with our values,” explainsRachel Goldman, PhD, FTOS, a psychologist and clinical assistant professor at the NYU School of Medicine.

In day-to-day life, psychological flexibility allows people to adjust their behaviors and routines to respond effectively to the demands of the situation in ways that serve an individual’s goals and adhere to their core beliefs.

Some key elements of flexibility include:

Goldman also suggests that pausing before responding is important for psychological flexibility. “If we take that moment to pause, we can then properly assess a situation, remind ourselves to be present, what is in our control, and then make a decision based off of what we truly believe in, and not the current emotion we may be feeling (which may lead to reactive, impulsive, or rigid behaviors).”

Acceptance and Commitment Therapy (ACT)Psychological flexibility can be increased through acceptance and commitment therapy (ACT), a form of psychotherapy that helps people learn to adapt to changes in the world and in themselves while staying true to their personal values and goals.Research has found that acceptance and commitment therapy, which focuses on increasing psychological flexibility, helps decrease stress and improve well-being.

Acceptance and Commitment Therapy (ACT)

Psychological flexibility can be increased through acceptance and commitment therapy (ACT), a form of psychotherapy that helps people learn to adapt to changes in the world and in themselves while staying true to their personal values and goals.Research has found that acceptance and commitment therapy, which focuses on increasing psychological flexibility, helps decrease stress and improve well-being.

What Is Acceptance and Commitment Therapy (ACT)?

Examples of Flexibility

Some examples of ways people can display flexibility in real-world situations include:

Such examples show how flexibility helps people respond to life’s ups and downs, contributing to greater well-being and fulfillment.

Goldman suggests that psychological flexibility is a vital component of mental health. “It can help decrease stress, anxiety, depression, and other mental health concerns. Further, being more psychologically flexible can boost our confidence andself-esteemand even improve relationships,” she notes.

Flexibility can play an important role in mental health and well-being for a number of reasons.

Being flexible and open to new experiences allows people to learn new things. It also helps people adapt to changing circumstances, which can help people function more effectively in their environments.

This not only helps people respond better to challenges, but it also helps them cope with setbacks when they do happen. Flexibility can improve how people manage stress and ultimately enhance overall well-being.

One study found that workers with higher levels of psychological flexibility were better able to stay open when dealing with work-related setbacks. Despite challenges, they could keep working on the same path and stay committed to their values. This ability also plays a part in supporting individual well-being.

How Do You Stay Mentally Flexible?

There are a number of strategies you can use to build and maintain your mental flexibility.

Practice Mindfulness

Mindfulnessis all about being present in the moment, so this is a great way to become more aware of your emotions, thoughts, sensations, and perceptions of your environment.

Mindfulness is really just pausing to be fully present and aware, which is really the first step of becoming mentally flexible.—RACHEL GOLDMAN, PHD, FTOS

Mindfulness is really just pausing to be fully present and aware, which is really the first step of becoming mentally flexible.

—RACHEL GOLDMAN, PHD, FTOS

Try setting aside a little time each day to focus on activities to build mindfulness, whether it involves practicing mindfulness meditation, yoga, deep breathing, or other activities. As you practice, you may find that you become more aware and ready to adapt to your changing environment.

Acknowledge Your Thoughts

Try to embrace the notion that a certain amount of discomfort and uncertainty are part of life. Rather than trying to avoid or resist difficulties, look for ways to acknowledge them. Remind yourself that discomfort and distress are temporary.

Allow yourself to feel the full range of emotions without judging these feelings as bad or wrong. Instead, they are part of life, and all emotions, even the difficult ones, can provide valuable information about how to adapt to your changing circumstances.

Challenge Unhelpful Thoughts

Everyone has negative thoughts sometimes, and Goldman notes that it is crucial to remember how thoughts, emotions, and behaviors are linked. Instead of focusing on whether the thought is negative, ask yourself if it is helpful. When you identify an unhelpful thought, it is essential to challenge it and replace it with something more helpful.

What to Try InsteadThe key, Goldman notes, is to avoid trying to replace the thought with something unrealistic or overly positive, which might set you up for failure. Instead, aim for something more neutral.For example, instead of thinking, ‘I’m a failure,’ you might think, ‘I don’t know if I’ll succeed, but I’m trying my best.’

What to Try Instead

The key, Goldman notes, is to avoid trying to replace the thought with something unrealistic or overly positive, which might set you up for failure. Instead, aim for something more neutral.For example, instead of thinking, ‘I’m a failure,’ you might think, ‘I don’t know if I’ll succeed, but I’m trying my best.’

The key, Goldman notes, is to avoid trying to replace the thought with something unrealistic or overly positive, which might set you up for failure. Instead, aim for something more neutral.

For example, instead of thinking, ‘I’m a failure,’ you might think, ‘I don’t know if I’ll succeed, but I’m trying my best.’

“This type of thinking opens up the door to success, as well as to learning from the experience as opposed to the unhelpful thought of “I’m a failure,” which already closed the door,” Goldman says.

Our self-talk becomes our reality, so be mindful of the words you use when you speak to yourself.—RACHEL GOLDMAN, PHD, FTOS

Our self-talk becomes our reality, so be mindful of the words you use when you speak to yourself.

By reframing how you look at the situation and replacing unhelpful thoughts, you’ll be more flexible and better able to adjust your reactions to suit the situation.

Embrace New Things

Part of flexibility is being open to new ideas, experiences, and perspectives. Look for opportunities to push the limits of your comfort zone. Try having a conversation with someone with a different background than you. Read a book or watch a movie in a genre you don’t usually seek out. Novel experiences can be a way to increase your adaptability andcultivate greater open-mindedness.

Consider Other Perspectives

Build a Growth Mindset

Agrowth mindset, as opposed to a fixed mindset, focuses on your ability to learn new things and take actions that will help determine your destiny. People with this mindset see life’s challenges as opportunities to grow, believing that their actions can effect change in the world. Having this mindset can help you stay more flexible when approaching problems and encourage you to make changes to help you better reach your goals.

“We can’t predict the future,” Goldman says, “so go into situations being curious. Most things in life aren’t so ‘all or nothing,’ so remember that!”

Staying mentally flexible is an ongoing process that requires continual practice and effort. Incorporating some of these strategies into your daily life can help you foster greater psychological flexibility. In doing so, you’ll also be able to enhance your well-being and adapt more effectively to the ever-changing demands of life.

Frequently Asked QuestionsWhile it is often viewed as an ability, flexibility can also be considered a mindset. This mindset encompasses an openness and willingness to adapt, change, and approach situations with an adaptable perspective.Characteristics of a flexible mindset include:Acceptance of changeProblem-solving skillOpennessSelf-awarenessPerseverance in the pursuit of goalsSelf-directednessA person with a flexible personality is often referred to as adaptable. Such individuals are willing to face challenges and make changes that help them achieve their goals. They can pivot quickly based on the demands of the situation. They can look for opportunities to learn and improve even when facing difficult situations. Because of this highly flexible personality, they tend to be veryresilientand capable of surviving and thriving in a wide variety of situations.

While it is often viewed as an ability, flexibility can also be considered a mindset. This mindset encompasses an openness and willingness to adapt, change, and approach situations with an adaptable perspective.Characteristics of a flexible mindset include:Acceptance of changeProblem-solving skillOpennessSelf-awarenessPerseverance in the pursuit of goalsSelf-directedness

While it is often viewed as an ability, flexibility can also be considered a mindset. This mindset encompasses an openness and willingness to adapt, change, and approach situations with an adaptable perspective.

Characteristics of a flexible mindset include:

A person with a flexible personality is often referred to as adaptable. Such individuals are willing to face challenges and make changes that help them achieve their goals. They can pivot quickly based on the demands of the situation. They can look for opportunities to learn and improve even when facing difficult situations. Because of this highly flexible personality, they tend to be veryresilientand capable of surviving and thriving in a wide variety of situations.

5 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: A contextually-driven approach.Front Psychol. 2018;8:2350. doi:10.3389/fpsyg.2017.02350Wersebe H, Lieb R, Meyer AH, Hofer P, Gloster AT.The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention.Int J Clin Health Psychol. 2018;18(1):60-68. doi:10.1016/j.ijchp.2017.09.002Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Dindo L, Van Liew JR, Arch JJ.Acceptance and Commitment Therapy: A transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3

5 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: A contextually-driven approach.Front Psychol. 2018;8:2350. doi:10.3389/fpsyg.2017.02350Wersebe H, Lieb R, Meyer AH, Hofer P, Gloster AT.The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention.Int J Clin Health Psychol. 2018;18(1):60-68. doi:10.1016/j.ijchp.2017.09.002Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Dindo L, Van Liew JR, Arch JJ.Acceptance and Commitment Therapy: A transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: A contextually-driven approach.Front Psychol. 2018;8:2350. doi:10.3389/fpsyg.2017.02350Wersebe H, Lieb R, Meyer AH, Hofer P, Gloster AT.The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention.Int J Clin Health Psychol. 2018;18(1):60-68. doi:10.1016/j.ijchp.2017.09.002Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302Dindo L, Van Liew JR, Arch JJ.Acceptance and Commitment Therapy: A transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3

Ramaci T, Bellini D, Presti G, Santisi G.Psychological flexibility and mindfulness as predictors of individual outcomes in hospital health workers.Front Psychol. 2019;10:1302. doi:10.3389/fpsyg.2019.01302

Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: A contextually-driven approach.Front Psychol. 2018;8:2350. doi:10.3389/fpsyg.2017.02350

Wersebe H, Lieb R, Meyer AH, Hofer P, Gloster AT.The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention.Int J Clin Health Psychol. 2018;18(1):60-68. doi:10.1016/j.ijchp.2017.09.002

Dindo L, Van Liew JR, Arch JJ.Acceptance and Commitment Therapy: A transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3

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