Life is full of challenges and uncertainties. Sometimes, we struggle with our thoughts, feelings, and behaviors. This is where Psychological Flexibility Training, or PFT for short, comes into play. PFT is a unique, practical, and effective approach to facing life’s difficulties by fostering acceptance and mindfulness and taking action toward a meaningful life. It’s based on the scientifically supported acceptance and commitment principles and practices developed by Stephen Hayes and colleagues (2012). Let’s explore PFT, the science behind it, the behaviors it addresses, and the skills it teaches.
A philosophy of science called functional contextualism is the foundation of PFT. It’s a way of understanding behavior by focusing on its context and purpose. Instead of viewing behavior as good or bad or right or wrong, functional contextualism looks at how someone’s behavior serves a purpose for them within a given situation. In other words, functional contextualism is a way of talking about what works for people, looking at the situation, someone’s goals, and how their actions help them achieve those goals.
On top of functional contextualism is relational frame theory, called RFT for short. It’s a theory of how human language influences experience and behavior (Hayes et al., 1999, 2012). It says that people use words to put things in various types of relations, such as comparing items: a nickel is smaller than a quarter in size and value. When they do that, some properties automatically transfer from one to the other: a quarter is larger than a nickel.
So what’s the problem? Consider this example. After being involved in a shooting at work, a police officer thinks, “My life sucks.” My life is a vast network of experiences and behaviors. Some of the properties of suck might transfer across my life and its massive network. Everything the officer does now or later might seem to suck.
Now comes PFT. It’s an educational approach to helping people accept the challenges and distressing thoughts and feelings they experience while still taking steps toward living a meaningful and fulfilling life. Instead of trying to eliminate painful thoughts or feelings, PFT teaches individuals to develop a more accepting and compassionate relationship with them.
Six common behaviors people engage in that PFT addresses are (Harris, 2009; Hayes et al., 2012):
- Avoiding thoughts and feelings: PFT addresses the tendency to avoid or suppress uncomfortable thoughts or feelings. For example, someone might avoid social situations because they fear feeling rejected.
- Being controlled by thoughts: PFT helps individuals recognize that they are not their thoughts. For instance, someone who believes they’re not smart enough might avoid pursuing opportunities.
- Having difficulty identifying values: People often struggle to identify what truly matters to them. This can lead to feeling lost or directionless.
- Being unaware of the present moment: People get caught up in worries about the past or future, missing out on the present. This could manifest as missing the beauty of a moment due to being preoccupied with something in the past.
- Overly attaching to self-labels: People can hold tightly onto thoughts, memories, or beliefs about whom they think they are. For example, someone thinks, “I’m not good enough,” or “I’m shy.” These ideas become labels that they stick to themselves.
- Ineffective action: Sometimes, people feel stuck and don’t take action toward their goals due to fear of failure or uncertainty.
PFT teaches six skills to address these common human behaviors (Harris, 2009; Hayes et al., 2012):
- Acceptance: PFT encourages embracing thoughts and feelings and, for example, acknowledging feeling anxiety without trying to push it away.
- Defusion: This skill recognizes that thoughts are not facts. For instance, instead of believing “I’m not smart enough,” one can learn to say, “I’m noticing I’m having the thought I’m not smart enough.”
- Values: Identifying what truly matters to you and aligning your actions with those values.
- Presence: Learning to be fully present in a situation and appreciating life as it unfolds.
- Self: Recognizing that your sense of self is not defined solely by your thoughts, memories, or beliefs.
- Action: Taking steps towards your values, even if it involves discomfort or challenges.
To sum up, PFT offers a fresh and different perspective on facing life’s challenges by changing one’s relationship with one’s thoughts and feelings. It emphasizes mindfulness and living a valued life instead of trying to change or alter thoughts and feelings. By teaching skills that help individuals accept their experiences, be present in situations, and take meaningful actions to achieve their desired goals, PFT empowers people to lead more fulfilling lives. By understanding the six common human behaviors PFT addresses and the skills it teaches, individuals can recognize how their behaviors fit or don’t fit with their values and desired goals and adopt more effective behaviors in achieving those outcomes, embracing change, and approaching life’s difficulties with newfound resilience.
References
- Gallo, F. J. (2016). A practitioner’s guide to using the acceptance and commitment therapy matrix model. Frank J. Gallo.
- Gallo, F. J. (2017). Bouncing back from trauma: The essential step-by-step guide for police readiness. North Charleston, SC: CreateSpace Independent Publishing Platform.
- Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.
- Hayes, S. C., Strosahl, K., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.).Guilford Press.
- Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.