Introduction
- Dr. Dawn-Elise Snipes discusses psychological flexibility.
- Key focus: defining, applying, and identifying strategies for psychological flexibility.
What is Psychological Flexibility?
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Acceptance of the present moment: Recognizing and accepting emotions and situations as they are.
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Purposeful Action: Making conscious choices that align with personal goals and values.
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Reciprocity of thoughts, feelings, and behaviors: Understanding how they influence each other.
Challenges in Implementing Psychological Flexibility
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Impact of Trauma: Trauma can make it hard to feel safe and accept the present moment.
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Resistance to Change: Often due to fear, lack of energy, or a belief that the current state is safer.
Steps to Foster Psychological Flexibility
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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.
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Identify and Nurture Key Relationships:
- Prioritize self-care and significant others.
- Recognize and address aspects of relationships that cause distress.
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Clarify Values:
- Determine which values will guide decisions.
- Visualize energy allocation like managing a cell phone battery.
Coping Strategies and Behavioral Adjustments
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Avoid Energy-Draining Activities:
- Unproductive coping mechanisms like avoidance or numbing behaviors.
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Focus on Energy-Enhancing Behaviors:
- Engage in activities that build toward personal goals and values.
Managing Distress and Negative Emotions
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Accept and Sit with Emotions: Acknowledge feelings without judgment and focus on what can be controlled.
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Avoiding Cognitive Distortions: Challenge thoughts that are exaggerated or unhelpful.
Practical Applications
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Daily Mindfulness: Start the day with intention, focusing on actions that align with goals.
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Positive Triggers: Incorporate elements in the environment that promote happiness and well-being.
Implementing Psychological Flexibility
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Shortcut Question: Ask, "Are my current thoughts, feelings, and actions moving me closer to or further away from my goals and values?"
Conclusion
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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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