When Work Feels Uncertain: Psychological Flexibility You Can Use Today
- Georgiana Verdonk-Sim
- Oct 28
- 5 min read
AI and market shifts can be noisy. Here's a calm, practical way to steady your mind and take the next useful step.
Work can feel shaky right now — teams change, tools change, expectations change. Some tasks are being automated while new roles appear, and it isn't always clear where we fit. If that stirs up worry or self-doubt, you're not alone.
Psychological flexibility (from Acceptance & Commitment Therapy, ACT) is a set of skills that helps you notice what your mind is doing, make room for difficult feelings, and still move toward what matters — one step at a time. Whether you're concerned about AI and jobs or navigating everyday uncertainty, these tools are simple, humane, and usable today. ACT is well-researched and has been shown to increase psychological flexibility and reduce distress across diverse groups.
Psychological flexibility, in plain English
Think of a flexible tree in the wind: it bends, it doesn't break.
Psychological flexibility is your ability to:
Notice what your mind and body are doing right now (thoughts, feelings, urges).
Open up to the experience (without fighting or numbing).
Move toward your values with small, committed actions.
ACT teaches six mini-skills (the hexaflex) that combine into this capacity:
Defusion - getting healthy distance from sticky thoughts.
Acceptance - allowing feelings to be there without a struggle.
Present-moment attention - returning to now, where action lives.
Self-as-context - remembering you're more than today's title or mood.
Values - clarifying what really matters to you .
Committed action - doing the next small thing that serves those values.
Quick self-check: "Is my mind helping right now?"
Red flags to notice:
Fusion: treating thoughts like facts ("I'm finished," "No one will hire me").
Avoidance: doom-scrolling, overworking to numb, postponing important steps.
Values drift: days pass with no action that reflects what matters to you.
If a red flag shows up, try the tools below.
Tools to handle AI-and-jobs anxiety (that also work for everyday stress)
Defuse unhelpful thoughts
Phrase swap: add "I'm having the thought that..." in front of scary thoughts.
"I'm having the thought that AI will make me irrelevant"
That tiny distance reduces the sting.
Name the radio: label common loops — Catastrophe FM, Not-Good-Enough News.
When it plays, say "Thanks, mind," and refocus.
2-minute leaves: sit, notice thoughts, imagine placing each on a leaf floating down a stream. Let them pass without arguing.
Practice acceptance (make room for feelings)
90-second wave: locate the feeling in your body, describe it (tight, heavy, hot), breathe into that spot for 90 seconds. Let the wave crest and fall. No fixing required.
Urge surfing (5 minutes): when the urge to escape hits (scroll, snack, pour a drink), set a timer and watch the urge rise/fall. Learn: I can have an urge without obeying it.
Return to the present
3x3 reset (30-45 seconds): name 3 things you see, 3 you hear, 3 bodily sensations. Then inhale for 4, exhale for 6 (repeat x3).
A-C-T breath: Anchor your feet; Count 4 in / 6 out; then Take the next tiny step.
Remember you're bigger than your role
Sky & weather: "I'm the sky; today's anxiety is weather." Weather changes; the sky remains.
Zoom line: "I'm the whole browser; this stress is just one tab." Let that tab stay open without letting it run your day—choose the tab that serves your values right now.
(Non-tech version: I'm the whole playlist; this is just one track.")
Let anxiety point you to your values
We spend energy on what matters. Anxiety is often a compass pointing to a value.
A) Anxiety —> Values
Ask: "If this anxiety could talk, what would it say really matters to me?"
Layoff fears might highlight stability, mastery, or fairness.
Not wanting the anxiety also shows what you do want (dependable income, being good at something useful, being treated fairly).
B) Values Exercise: "...and if you had that..."
Use this quick chain to uncover the deeper value.
What do you want? (e.g., "A secure job.")
...and if you had that, what would that give you that matters even more? ("Confidence")
...and if you had that? ("Freedom to focus on family and do good work.")
Repeat until you land on a value word (stability, contribution, family, growth, integrity). That's your compass.
C) Exercise: Moving Toward Values
Identify the value. (e.g., growth)
Pick a first small goal along the way. (Ship one AI-assisted demo or brief analysis this week.)
Name the thoughts that may show up. ("You'll embarrass yourself," "It's too late.")
Take one step today anyway. Book a 30-min block; draft; ask one person for feedback.
Pro tip: pair it with an if-then: If doom headlines hook me, then I'll spend 10 minutes improving that demo.
A simple daily routine (save this)
Morning (3 minutes): choose one value —> define a 15-minute tile —> set one if-then plan for a known trigger.
Midday (60 seconds): 3x3 reset; ask, "What's the kindest useful next step?"
Evening (3 minutes): note one defused thought, one value you acted on, and one tiny step for tomorrow.
A compassionate reframe to keep handy
"AI changes tasks; I keep my judgment and my values."
Uncertainty is a feeling, not a stop sign."
"My job title can change; my direction doesn't."
How I help you put these skills into practice
Learning psychological flexibility isn't about forced positivity — it's about building tools to stay calm and clear when life gets uncertain.
In our sessions, I offer a warm, non-judgmental space where you can explore your thoughts, feelings, and values safely. We practice ACT-based skills like acceptance, defusion, and values-driven action — so you leave each session with practical steps you can use right away.
Whether you're leading through change or finding your footing early in your career, therapy gives you a space to pause, reset, and strengthen your ability to handle whatever comes next.
If this resonates, let's talk. You can book a first session or a brief introductory call here.
FAQ
What exactly is psychological flexibility?
It's the capacity to notice thoughts/feelings, make room for them, and choose actions guided by your values. In ACT, six processes—defusion, acceptance, present-moment attention, self-as-context, values, and committed action—work together to build it.
How is ACT different from "positive thinking"?
ACT doesn't try to eliminate difficult thoughts or feelings. It teaches you to relate to them differently so you can act on what matters—even when anxiety is loud.
Can sessions be reimbursed by Dutch insurance?
Some clients receive partial reimbursement via their supplementary insurance for sessions with an NFG-registered psychosocial therapist/psychologist (VPMW). Coverage varies by insurer and policy. I'll provide an invoice with the details your insurer typically needs; please confirm your eligibility directly with your insurer.
Crisis support
If you're in immediate crisis, contact local emergency services or 113 Zelfmoordpreventie (Netherlands).
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