Psychological Flexibility: The Essential Ingredient for Optimal Health

(SeaPRwire) –   Few would dispute that the world presents numerous challenges, especially in the present moment. While many demands are foreseeable and call for responsibility and effort, others come unexpectedly. Schools and workplaces require timely completion of tasks. We must shop for groceries, prepare meals, pay bills and taxes, and plan for our financial future. Yet we also face rising fuel costs, global pandemics, and significant climate-related events.

To cope effectively—and even thrive—amid these stressors, we need psychological flexibility: the willingness and capacity to adapt our thoughts, emotions, and behaviors in response to challenging circumstances.

Although research on psychological flexibility dates back to the 1960s, scientific study and clinical application have surged with the emergence of the third wave of cognitive-behavioral therapy. This shift in therapeutic approaches emphasizes mindfulness and acceptance of thoughts and feelings rather than attempting to challenge or alter them.

Decades of evidence show that psychological flexibility helps mitigate the harmful effects of stress and a wide range of mental health conditions, including depression and anxiety. Its benefits have been demonstrated across diverse groups, such as healthcare workers, police officers, children with juvenile arthritis and their parents, and veterans exposed to trauma.

When faced with challenges—big or small—most people respond in familiar ways: through habitual patterns of perception, emotional reaction, and behavior. As a trauma psychologist with 25 years of experience, I’ve worked with survivors including combat veterans, former prisoners of war, individuals who experienced sexual abuse or assault throughout their lives, and those who escaped the World Trade Center or served as first responders during the 9/11 attacks.

Naturally, many of my clients were hypervigilant, constantly scanning their surroundings for threats and ready to react with tension and defensiveness. In such a state, fear clouds judgment, and responses tend to be impulsive. Chronic activation of this kind severely limits attention and decision-making abilities.

What I emphasize to those I work with is that these are reactions, not thoughtful responses. Together, we aim to become more open to experiences and more skilled in adaptive coping.

I never want my clients to feel that their thoughts, feelings, or actions are wrong. I remind them that I, too, am human—with blind spots and implicit biases like everyone else. I often share a quote attributed to American business leader Henry Ford: “If you always do what you’ve always done, you’ll always get what you’ve always got.” In other words, relying solely on past knowledge and experience restricts growth.

Psychological flexibility means being adaptable, versatile, and responsive. Imagine dancing the Moonwalk on a crowded dance floor—when space runs out, you shift to another move like The Floss or Two-Step. Having a broad range of responses available is essential, and staying open to learning new ones is vital.

During moments of acute stress, I strive to maintain a wider perspective and encourage my patients to do the same. It’s crucial not to cling to a single way of thinking, reacting, or feeling.

Simon Rego, Chief Psychologist at Montefiore Medical Center and author of *The CBT Workbook for Mental Health*, described psychological flexibility as akin to physical flexibility. He explained that people can cultivate it by easing “their grip on the belief that there’s only one ‘correct’ way to think, feel, or act.” He added that suffering often worsens when we become inflexible—such as when we resist our emotions or insist that life must follow a specific path. Fortunately, psychological flexibility can be developed over time through mindfulness and acceptance practices.

This aligns with findings from a 2017 study by a small team of Swiss researchers who examined psychological flexibility and its connection to stress and both physical and mental health outcomes in a representative sample of the Swiss population. Those who could adapt their responses to stress showed consistently better results. The researchers noted that because psychological flexibility can be taught, the public should have access to techniques that foster it—particularly mindfulness and the acceptance of all emotions as they arise.

It’s important not to dismiss or deny emotions but simply to let them exist. Instead of reacting immediately, we can ride out an emotion like bodysurfing a wave. Other strategies include problem-solving, reflecting on deeper purpose or meaning, and focusing on the breath. I advise my patients to visualize a giant stop sign during stressful moments—as a cue to pause (not react) and reconsider.

I agree. It’s difficult not to hold tightly to our views of how the world should be. There’s comfort in familiarity and in believing we’re always right.

Yet to not only survive but flourish in these demanding times, we must be willing to shift, recognize that we’re all works in progress, and expand our range of responses. We benefit most by approaching life as explorers—open to new experiences, curious about different perspectives, and receptive to a wide array of possibilities.