Last post’s topic, IMPROVE, was about ways to improve our view of the situation.  Today, ACCEPTS, is about using resources to accept what can’t be changed.  This is one of my favorites because it’s about distraction!  These suggestions are also taken from DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan.

A – Activities

• Clean a room of your house
• Play a game, read a book, do a crossword/sudoku, listen to music
• Spend time with your parents, spouse, children, or friends
• Go out for a meal

C – Contributing

• Find volunteer work to do
• Help someone else, send a encouraging note to another,
  or surprise someone with something nice
• Give away things you don’t need

C – Comparison

• Compare how you’re feeling now
  to a time when you felt different
• Think about people coping the
  same as you or less well than you
• Compare yourself to those less fortunate

E – Emotions

• Read emotional stories to change your emotions
• Listen to emotional music to create new emotions
• Listen to soothing music or read something scary

P – Pushing Away

• Push the situation away by leaving it for awhile
• Build an imaginary wall between yourself and the situation
• Put the pain on a shelf; box it up and put it away for awhile
• Deny the problem for just this moment; block thoughts and images from your mind

T – Thoughts

• Count to 10; count anything
• Repeat words to a song in your mind
• Work puzzles or read a book

S – Sensations

• Squeeze a rubber ball very hard
• Listen to loud music
• Hold ice in your hand or mouth
• Take a hot or cold shower
• Go outside if it’s very hot or cold