1018-Flex Your Mind_ Techniques for Psychological Strength

Counselor Toolbox Podcast with DocSnipes

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

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