2024-10-31
1 小时 2 分钟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 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. Identify and Nurture Key Relationships: Prioritize self-care and significant others. Recognize and address aspects of relationships that cause distress. 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 Learn more about your ad choices. Visit megaphone.fm/adchoices