Bend, Don’t Break: The Role of Psychological Flexibility in Sports

Psychological flexibility, a key construct in Acceptance and Commitment Therapy (ACT), refers to an individual’s ability to remain open to experiences, adapt to changing situations, and persist in behaviors aligned with long-term values despite momentary discomfort (Hayes et al., 2006).  Researchers have emphasized its role in well-being, emotional regulation, and performance adaptation (Kashdan & Rottenberg, 2010). It is important to note that recent research has framed psychological flexibility as not only about tolerating discomfort but also about harnessing distress as motivation to persist in goal-directed behaviors (Kashdan et al., 2020).

Understanding Psychological Flexibility in Sport

Psychological flexibility encompasses three core processes:

• Cognitive Diffusion – The ability to observe thoughts without becoming entangled in them. Athletes who can distance themselves from negative self-talk (e.g., “I always choke under pressure”) are better equipped to maintain performance levels (Gardner & Moore, 2007).
• Acceptance – Willingness to experience unpleasant emotions without avoidance. Athletes with higher acceptance can better manage anxiety, frustration, and physical discomfort, allowing them to stay engaged in the task at hand (Birrer et al., 2012).
• Committed Action – Persisting in valued behaviors despite adversity. Psychological flexibility enables athletes to stay focused on their goals even when facing setbacks, injuries, or performance slumps (Bond et al., 2013). Kashdan et al. (2020) introduced a refined perspective by emphasizing that psychological flexibility includes actively using distress as a motivational resource rather than merely tolerating it.

Empirical Evidence Supporting Psychological Flexibility in Sports

Several studies highlight the benefits of psychological flexibility for athletes:

• Performance Under Pressure: Research has shown that athletes with greater psychological flexibility exhibit superior performance in high-pressure scenarios. For example, a study conducted by Bernier et al. (2009) found that golfers who practiced mindfulness-based interventions (which enhance psychological flexibility) performed better than those who relied on traditional mental skills training.

• Emotional Regulation: Research has shown that psychological flexibility is associated with enhanced emotion regulation, which can lead to improved athletic performance. For example, a study by Gross et al. (2018) found that athletes who participated in a psychological flexibility intervention experienced significant reductions in anxiety and unhealthy eating behaviors, along with improvements in overall distress levels and athletic performance. Kashdan et al. (2020) further showed that flexibility enables individuals to regulate emotions by differentiating between various negative states and responding to them adaptively.
• Resilience and Injury Recovery: Psychological flexibility has been linked to greater resilience in dealing with injuries.  A case study by Harris (2020) demonstrated that Acceptance and Commitment Therapy (ACT), which enhances psychological flexibility, effectively addressed an athlete’s avoidance behaviors and emotional challenges during injury rehabilitation, leading to improved adherence to rehabilitation protocols and a successful return to sport. Additional research has similarly shown that individuals with greater flexibility exhibit faster physiological recovery following stressful or painful experiences (Feldner et al., 2006).

Application to Training and Competition

Athletes and coaches can incorporate psychological flexibility strategies through:

• Mindfulness Training: Engaging in mindfulness practices can help athletes develop non-judgmental awareness and improve cognitive diffusion (Kabat-Zinn, 2003).
• Values-Based Goal Setting: Encouraging athletes to focus on their deeper values (e.g., personal growth, teamwork) rather than short-term outcomes (e.g., winning) can foster sustained motivation (Schüler et al., 2013).
• Harnessing Negative Emotions: Kashdan et al. (2020) emphasize that psychological flexibility extends beyond acceptance to actively using negative emotions as performance fuel. Athletes who learn to reframe frustration, anxiety, or disappointment as sources of motivation may perform better under pressure.
• Exposure to Performance-Related Discomfort: Structured exposure to challenging conditions (e.g., high-pressure simulations) can help athletes develop greater acceptance and resilience (Gross & Thompson, 2007).

Conclusion

Psychological flexibility is more than a mental skill, it is a key aspect of athletic success. The ability to navigate stress, remain focused under pressure, and transform discomfort into a performance asset is what differentiates resilient athletes from those who struggle with setbacks. By integrating mindfulness, values-driven goal setting, and structured exposure to performance challenges, athletes can cultivate the psychological flexibility necessary to sustain motivation and achieve long-term growth.

References

Bernier, M., Thienot, E., Codron, R., & Fournier, J.F. (2009). A multi-study investigation examining the relationship between mindfulness and acceptance approaches and sport performance. Journal of Clinical Sports Psychology, 3, 320-333.

Birrer, D., Röthlin, P., & Morgan, G. (2012). Mindfulness to enhance athletic performance: Theoretical considerations and possible impact mechanisms. Mindfulness, 3(3), 235-246.

Bond, F. W., Hayes, S. C., & Barnes-Holmes, D. (2006). Psychological flexibility, ACT, and organizational behavior. Journal of Organizational Behavior Management, 33(2-3), 135-170.

Feldner, M. T., Hekmat, H., Zvolensky, M. J., Vowles, K. E., Secrist, Z., & Leen-Feldner, E. W. (2006). The role of experiential avoidance in acute pain tolerance: A laboratory test. Journal of Behavior Therapy and Experimental Psychiatry, 37, 146 –158.

Gardner, F. L., & Moore, Z. E. (2007). The psychology of enhancing performance: A mindfulness-acceptance-commitment (MAC) approach. Journal of Clinical Sport Psychology, 1(4), 255-275.

Gross, M., Moore, Z. E., Gardner, F. L., Wolanin, A. T., Pess, R., & Marks, D. R. (2018). An empirical examination comparing the Mindfulness-Acceptance-Commitment approach and Psychological Skills Training for the mental health and sport performance of female student athletes. International Journal of Sport and Exercise Psychology, 16(4), 431–451.

Gross, J. J., & Thompson, R. A. (2007). Emotion Regulation: Conceptual Foundations. In J. J. Gross (Ed.), Handbook of emotion regulation (pp. 3–24). The Guilford Press.

Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1-25.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.

Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865-878.

Kashdan, T. B., Doorley, J. D., Stiksma, M. C., & Kashdan, S. J. (2020). A contextual behavioral science approach to predicting quality of life: Introducing the Personalized Psychological Flexibility Index. Journal of Contextual Behavioral Science, 15, 12-21.

Schüler, J., Brandstätter, V., & Sheldon, K. M. (2013). Do implicit motives and basic psychological needs interact to predict well-being and flow? Testing a universal hypothesis and a matching hypothesis. Motivation and Emotion, 37(3), 480–495.

Wood, S., & Turner, M. J. (2023). Using an Acceptance and Commitment Therapy Approach for Fear of (Re)Injury With a Competitive Figure Skater. Case Studies in Sport and Exercise Psychology, 7(1), 150-157.