This reading introduces a mindfulness-based approach to managing emotional reactivity and embracing events as they unfold.
Cultivating Mindful Awareness
What do you do when you catch yourself thinking or feeling something “negative”?
We often try to avoid or alter unpleasant feelings and the thoughts that accompany them, rarely allowing ourselves to simply sit with them.
Mindfulness is the practice of developing awareness of your inner experiences. It involves observing thoughts and feelings without judgment or attachment. Since this isn’t our natural tendency, mindfulness is a skill that requires consistent practice to cultivate.
The benefits of training ourselves to focus our attention in this way are numerous. Life is ever-changing, and challenges are inevitable. Difficult thoughts and emotions arise as we navigate the world, and it’s easy to become caught up in past regrets or future worries. Mindfulness serves as an anchor, grounding us in the present moment.
Cultivating mindful awareness and learning to stay present in the here and now can help reduce reactivity and support making decisions that align with our goals and values.
What is ACT?
In the late 1980s, Dr. Stephen Hayes and his colleagues developed Acceptance and Commitment Therapy (ACT), pronounced as the word “act.” ACT is a “third-wave” therapy approach, characterized by its emphasis on mindfulness as a core component.
Rather than trying to change unwanted thoughts and feelings, ACT focuses on changing our relationship with them. It emphasizes taking values-driven actions even in the face of challenging inner experiences. This approach cultivates psychological flexibility, which can be simply described as the ability to engage with thoughts and feelings when they’re helpful and let them go when they’re not.
Acceptance and commitment coaching
Coaching is distinct from therapy, but the principles of ACT can be effectively applied in coaching contexts. Acceptance and Commitment Coaching (ACC) is a well-established approach that adapts ACT principles to support personal growth, wellbeing, and performance, rather than addressing psychological distress through therapy.
The primary goal of ACT therapists and ACC coaches is to help clients cultivate greater psychological flexibility. This involves shifting from automatic, emotion-driven reactions to more thoughtful and intentional responses. This skill is particularly valuable during times of change and uncertainty.
Psychological flexibility and the Hexaflex Model
Developing psychological flexibility involves six interconnected processes, commonly referred to as the principles of ACT. These are illustrated in the Hexaflex Model and include:
- Acceptance – Embracing thoughts and emotions as they are, rather than resisting or avoiding them.
- Cognitive Defusion – Creating distance from thoughts to reduce their influence, allowing for a clearer perspective.
- Contact with the Present Moment – Anchoring attention to the here and now, fostering mindfulness and awareness.
- Self-as-Context – Recognizing a sense of self that is separate from thoughts, emotions, and experiences.
- Values – Identifying and clarifying what truly matters to guide meaningful actions.
- Committed Action – Taking intentional steps aligned with values, even in the face of challenges.
Acceptance involves acknowledging that unwanted or uncomfortable thoughts and feelings are a natural part of life. Importantly, it means accepting their presence without necessarily accepting the validity or truth of the messages they convey.
Cognitive defusion involves creating distance from unhelpful thoughts by recognizing them as merely thoughts, not objective facts or absolute truths.
Contact with the present moment involves fostering awareness and mindful presence in the here and now. It includes anchoring attention in the present and gently redirecting focus when it drifts to thoughts of the past or future.
Self-as-context is the ability to recognize oneself as the observer, distinct from thoughts, emotions, and experiences. This perspective allows for a sense of detachment and clarity, akin to taking an outsider’s view. A common analogy for self-as-context is seeing oneself as the sky, vast and unchanging, while inner experiences—like thoughts and emotions—are the ever-shifting weather patterns.
Values involve identifying what is personally meaningful and important to guide actions and decisions. Clarifying your values provides a sense of purpose and direction, helping to navigate challenges and make choices aligned with what truly matters to you.
Committed action involves taking purposeful, values-driven steps toward your goals, even in the face of challenges and discomfort. It’s about cultivating consistent behaviors and habits that align with your values and remaining steadfast in pursuing what matters most.
What are the benefits of psychological flexibility?
Psychological flexibility is characterized by behaviors such as openness to new experiences, engaging in self-reflection, prioritizing what truly matters, tolerating discomfort, and persistently pursuing meaningful goals despite setbacks.
Psychological flexibility is the ability to adapt and cope with life’s inevitable challenges, making it a key factor in overall health and wellbeing. In the workplace, psychological flexibility is particularly associated with:
- Enhanced Responsiveness to Change – Adapting quickly and effectively to shifting circumstances.
- Better Stress Management – Coping with pressure and maintaining balance in challenging situations.
- Greater Focus on Opportunities in the Present Moment – Recognizing and leveraging current possibilities without being overly preoccupied with past or future concerns.
- Resilience and Persistence Despite Setbacks – Staying committed and resourceful when faced with difficulties.
- Higher Perception of Job Control – Feeling empowered to influence work conditions and make tasks more rewarding.
- Increased Motivation and Job Effectiveness – Staying driven and productive while aligning efforts with meaningful goals.
Work with your coach
In both critical moments and everyday life, how we respond to our emotions and thoughts can have significant immediate and long-term impacts. The Hexaflex Model and its ACT principles offer practical strategies for managing our inner experiences constructively. Instead of battling with thoughts and emotions, these tools promote acceptance while empowering us to choose actions aligned with our values—actions that are more likely to lead to positive outcomes over time.
Take a moment to reflect on your psychological flexibility and a situation you’re currently navigating. Are there aspects you’d like to explore or areas you wish to develop further? Partnering with your coach can be an excellent way to begin this process.