Finally: Acceptance and commitment
The five ways to wellness assume we know about our limitations, our values, our wants and our needs. However if we have anything that prevents this or changes our perceptions on these we might struggle to attempt the 5 ways of wellness effectively.
Acceptance and Commitment means accepting to those bits of us that we cannot change whilst committing to activities that follow our values or closely align with our values.
This requires Psychological Flexibility….. watch the video:
Skill Stop
Increasing psychological flexibility. Read blog >
1
Decide that you want to approach life with a more open mind
Research strongly suggests that the first step toward successful change is deciding that you want to change, simple as that may sound.
2
Decide why you want to change
To find your most compelling reasons for change, you could review the benefits above. Or just take a shortcut and try suggestion three below. Or just take a shortcut and try suggestion three below.
3
Instead of thinking of obstacles as “problems,” tell yourself they are “opportunities” or “challenges.”
This simple tweak to your self-talk creates a more flexible outlook instantly.
4
Reframe flexibility in a way that jibes with your values
For example, I value “creativity,” so thinking of problems and setbacks as creative challenges reframes the situation positively for me.
5
Make it fun
Tell yourself, “It’s not an inconvenience; it’s a surprise.”
6
Do the opposite of what you planned.
Making a left turn onto a busy four-lane road is impossible at times. One day I decided to turn right instead and either take a different route or double back. This novel experience seemed to delight my brain—I found myself smiling with glee. I still get a big kick out of this small tweak to my usual driving habits. Along the same lines, I’ve noticed that taking my usual walk, but in reverse, also stimulates my brain because I notice a whole new set of details.
7
Stop working when your brain gets tied up in knots
Instead of doggedly continuing with your project, it is suggested by research: Take a break, even for five minutes. Your brain will continue to work in the background and is more likely to develop a creative solution. (See other reasons to take a break here.)
8
Apologise
Yes, saying a sincere “I’m sorry” or “I was wrong” is a great way to cultivate mental flexibility. When you’ve put your foot in your mouth and can skillfully remove it, you are flexible indeed.
9
Use encouraging self-talk
Notice when you’ve been flexible, and give yourself an inner compliment.
10
Get support
Finding someone to help you with a problem can expand your mindset. You’ll learn a different point of view.