Psychological Rigidity: The ACT Model Of Psychological Rigidity

In order to help further clarify Mindfulness, I have prepared notes on Acceptance & Commitment Therapy (ACT) for you.
In your notes I use ACT to conceptualize ‘psychological rigidity’ and ‘psychological flexibility’ to aid your understanding and consolidate the learning to date. Psychological Rigidity The following are the full six closely-related and inter-acting elements of the ACT model of psychological rigidity. The negative automatic thoughts and unpleasant feelings are responded to, in terms of a psychologically ‘rigid’ style: 1. Experiential Avoidance
This refers to ones efforts to control, suppress or eliminate unpleasant thoughts, feelings, urges etc. [refer to Tiger Task section of Mindfulness notes]. Examples of ineffective

Verbal fusion
The tendency to become absorbed in the possible meaning of cognitions, losing touch with the reality of the ‘here and now’, taking thoughts literally; worry and rumination are collectively referred to as verbal fusion in ACT [becoming entangled in ANT’s e.g. Trains - You would not jump on any train (ANT) that passes by, as you do not know where it might take you]. The majority of people have numerous negative or unhelpful thoughts a day. These thoughts are not necessarily distressing unless one becomes absorbed in

When thoughts are seen as merely thoughts, recognising that they are not necessarily truths, one does not become entangled in them. It is important that thoughts are not confused with reality, instead thoughts are viewed as they are ‘an activity of the mind’.
3. Flexible attention to the present moment
Being aware of where you are and what you’re doing, in the present moment ‘here and now’, as it happens. Most anxiety relates to the future and low mood relates to the dwelling on the past. Greater attention focused on the present moment makes it easier to learn from experience. In this way one can learn what is productive and what is in fact unhelpful. Broadening awareness beyond perceived threats into the wider context, moving attention freely without preoccupation, has a tendency to prevent distressing thoughts and emotions from spiralling and monopolizing attention.
4. Contact with the self-as-observer
In becoming an observer of experience one allows oneself to acknowledge and accept troublesome cognitions and affect, enabling one to realize that thoughts and feelings are transient. “Afflictive emotions—our jealousy, anger, hatred, fear—can be put to an