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Oct 2024
1h 2m

1018-Flex Your Mind_ Techniques for Psyc...

DR. DAWN-ELISE SNIPES
About this episode

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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