Psychological Flexibility

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,” explains Rachel 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.

Characteristics of Flexibility

Some key elements of flexibility include:

• Being present: In order to be flexible, people need to be aware of what is happening in the world around them in the present moment. Instead of thinking about the past or worrying about the future, flexible people are able to center themselves in the here and now. “If we dwell on the past, or focus on the future, we are focusing on things that are out of our control, but also if we react, then we may not be acting, or making decisions based off of our values, beliefs, and goals,” Goldman says.
• Openness: Flexibility also requires people to be open to new experiences and perspectives. Rather than staying stuck in patterns that are not helpful, being flexible allows people to look at the situation in novel ways and make adjustments as needed.
• Acceptance: In order to stay psychologically flexible, people need to be willing to tolerate a range of emotions, even those that are not easy. Instead of trying to suppress or avoid these feelings, flexible people are able to accept what they are feeling, acknowledge their emotions, and look for ways to make meaning and grow from what they have learned.

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).” 

Examples of Flexibility

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

• Accepting difficult emotions: A person who struggles with anxiety might display psychological flexibility by learning to accept their anxious thoughts and feelings of distress without judgment. Doing this allows them to react in anxiety-provoking situations with greater calmness and resilience.
• Dealing with setbacks: a person dealing with a significant setback, such as a job loss, can display flexibility by staying positive and taking steps to find another position. Flexibility allows them to face challenges and manage stress more effectively.
• Managing intense emotions: Strong emotions can sometimes feel overpowering. Psychological flexibility can help people acknowledge and accept such feelings without getting overwhelmed. 
• Finding fulfillment: developing psychological flexibility is essential for making meaning and finding a sense of purpose in life. It allows people to respond to the full range of their feelings in open ways and align their behaviors with what matters most in terms of their core values.

Why Flexibility Is Important to Mental Health

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 and self-esteem and 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.

People can better let go of negative or unhelpful thinking and behavior patterns by staying psychologically flexible. Rather than getting stuck in rigid routines and behaviors that make problems worse, people can respond in more adaptive ways.

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. 

How Do You Stay Mentally Flexible?

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

Practice Mindfulness

Mindfulness is 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

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.

“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

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 and cultivate greater open-mindedness.

Consider Other Perspectives

You can further foster your open-mindedness by seeking out perspectives other than your own. This can include having face-to-face conversations with others, but it can also involve seeking out diverse opinions in your social media feeds.

Follow people who don't necessarily align with your background. Listen to what people have to say who come from different walks of life. Learning more about other people's points of view can not only help you become more empathetic, it can also open you up to more flexible ways of thinking about the world.

Build a Growth Mindset

A growth 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.