Life is full of challenges and uncertainties. Sometimes, we struggle with our thoughts, feelings, and behaviors. This is where mental flexibility training, or MFT for short, comes into play. MFT 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 practices developed by Stephen Hayes and colleagues (2012). Let’s explore MFT, the science behind it, the behaviors it addresses, and the skills it teaches.

A philosophy of science known as functional contextualism forms the foundation of MFT. It’s a way of understanding behavior by focusing on its context and purpose. Instead of viewing behavior as good or bad, right or wrong, functional contextualism examines how an individual’s behavior serves a purpose for them in a given situation. In other words, functional contextualism is a way of discussing what works for people, examining the situation, an individual’s goals, and how their actions contribute to achieving those goals.

On top of functional contextualism is relational frame theory, commonly referred to as RFT. It’s a theory of how human language influences experience and behavior (Hayes et al., 1999, 2012). It states that people use words to establish various types of relations, such as comparing items: a nickel is smaller than a quarter in both 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 MFT. 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 life. Instead of trying to eliminate painful thoughts or feelings, MFT teaches individuals to develop a more accepting and compassionate relationship with them.

Six common behaviors people engage in that MFT addresses are (Harris, 2009; Hayes et al., 2012):

• Avoiding thoughts and feelings: People have a tendency to avoid or suppress unpleasant thoughts and feelings. For example, someone avoids social situations because they fear being rejected.
• Being controlled by thoughts: MFT helps people recognize they are not their thoughts. For instance, someone believes they’re not smart enough, so they avoid pursuing opportunities.
• Having difficulty identifying values: Feeling lost or directionless can happen when people struggle to identify what matters to them.
• Being unaware of the present moment: When people become preoccupied with the past or future, they miss things in the present.
• Overly attaching to self-labels: People holding tightly onto thoughts about who they think they are. For example, someone thinks, “I’m not good enough.” This becomes a label they attach to themselves, affecting their behavior.
• Ineffective action: People feel stuck and don’t take action toward their goals because they fear failure or uncertainty.

MFT teaches six behaviors to address these common human behaviors (Harris, 2009; Hayes et al., 2012):

• Acceptance: MFT encourages embracing thoughts and feelings. For example, acknowledging feeling anxiety without trying to push it away.
• Defusion: This behavior 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 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 toward your values, even if it involves discomfort or challenges.

To sum up, MFT offers a fresh and unique perspective on navigating life’s challenges by transforming one’s relationship with thoughts and feelings. It emphasizes mindfulness and living a valued life rather than trying to change or alter thoughts and feelings. By teaching behaviors that help individuals accept their experiences, be present in situations, and take meaningful actions to achieve their desired goals, MFT empowers people to lead more fulfilling lives. By understanding the six common human behaviors that MFT addresses and the behaviors it teaches, individuals can recognize how their behaviors align with or diverge from their values and desired goals and adopt more effective behaviors to achieve those outcomes, embrace change, and approach life’s difficulties with newfound resilience.

References

1. Gallo, F. J. (2016). A practitioner’s guide to using the acceptance and commitment therapy matrix model. Frank J. Gallo.
2. Gallo, F. J. (2017). Bouncing back from trauma: The essential step-by-step guide for police readiness. North Charleston, SC: CreateSpace Independent Publishing Platform.
3. Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.
4. Hayes, S. C., Strosahl, K., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.).Guilford Press.
5. Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.