3 ACT Techniques to Build a Flexible Self-Concept

Acceptance and Commitment Therapy (ACT) can help you develop a sense of self that is flexible yet grounded. Here are 3 ACT techniques to build a malleable self-concept:

1. Perspective Taking - Take an observer perspective on your thoughts, feelings and behaviors. See yourself as a person doing things, rather than defined by them. This external vantage point lets you observe your self-narratives flexibly.

2. Cognitive Diffusion - Use linguistic distancing to create psychological space from your internal experiences. Refer to yourself in third person (e.g. 'John is feeling anxious') rather than first ('I am anxious'). This distances you from identifying totally with each passing state.

3. Transcending Self - Develop a "Transcending self" that sees your thinking as just thoughts, not absolute truths. Learn to simply notice and allow thoughts/ feelings to come and go without attaching to any particular identity. This lets you move forward grounded in your values instead of narratives.

Together, these ACT techniques help you develop cognitive flexibility - the ability to respond versus react, adapt to new information, and detach your sense of self from fixed narratives. This creates a robust yet malleable self-concept that can weather life's storms.