In this lesson, you’re introduced to the matrix diagram. You’ll learn about the two axes (inner experiencing versus the outside world and avoidance versus approach) and be introduced to the “Me” noticing perspective. You’ll also learn to map your painful experiences in the matrix diagram, bringing awareness to painful thoughts and feelings, the actions you typically take to move away from them, and the effectiveness or ineffectiveness of those solutions, including how you learned to try and problem-solve pain away.

After this lesson, you should be able to:

• Explain what the matrix diagram is.
• Identify its different components.
• Summarize how to use the matrix in life.

Handouts you’ll need

• The matrix diagram
• Matrix diagram worksheet
• John’s problem-solving approach to pain

Summary: In this podcast, you’ll be introduced to the matrix diagram. It’s a simple and effective tool to help you develop psychological flexibility. You’ll learn about the different parts of the matrix, setting up a common language to use throughout your education and training.

Summary: In this podcast, you’ll work on using the matrix to draw out the strategy you’ve been using to deal with painful thoughts and feelings showing up in life. And bring awareness of its effectiveness or ineffectiveness. This is a major step in training your me-noticing ability.

Summary: In this podcast, you’ll investigate ways you might have learned to try and problem-solve pain away. Evolution, media, healthcare, peers at work, and family can be sources for learning to treat whatever painful stuff shows up as a problem to solve.

Summary: In this podcast, you’ll learn more about how humans have learned to classify uncomfortable feelings, painful memories, and unwanted thoughts as things that might hurt them. And then quickly mobilize to figure out ways to move away from them in order to stay safe.