ACCEPTS
A: Do a hobby, clean, or watch a show.
What are activities
I: Visualize a safe place, a calming scene, or imagine yourself successfully coping with the situation. For example, seeing yourself handling the crisis step by step.
What is imagery?
D: State the objective facts of the situation without judgment, bias, or emotional labels. Stick to what a camera could see.
What is describe?
S: Freeze. Do not react, speak, or move a muscle. This prevents your intense emotions from driving an immediate, unthinking action.
What is stop?
T: You can splash your face with cold water or hold an ice cube. You can take a hot bath or drink a warm cup of tea.
What is temperature (change)?
H: Low blood sugar or an empty stomach can ruin your mood and judgment.
What is hungry?
G: Do not attack, threaten, or judge the other person. Keep your tone calm and your body language relaxed.
What is be gentle?
C: Help someone else or do a nice deed.
What is contributing?
M: Remind yourself of your values or reasons to keep going. (“I want to be there for my children,” or “This feeling will pass, and I value my recovery”)
What is meaning?
E: Share your feelings and opinions using "I" statements instead of blaming or assuming the other person knows how you feel.
What is express?
T: Physically or mentally distance yourself from the intensity of the situation. Give yourself space to calm down and breath.
What is take a step back?
I: Do a short burst of heavy movement, like jumping jacks, running, or pushups, for a minute or two to burn off extra adrenaline.
What is intense exercise?
A: Unresolved frustration creates intense stress that is hard to manage.
What is angry?
I: Listen to the other person without interrupting. Face them and make eye contact to show you care about their point of view.
What is act interested?
C: Think of a worse time or challenge you already survived.
What are comparisons?
P: This can be spiritual or simply a moment of turning things over to something greater than yourself, even if that’s hope or a sense of connection.
What is prayer?
A: Clearly and directly ask for what you want or state a clear "no". Do not expect others to guess your needs.
What is assert?
O: Notice what is happening inside you (your thoughts, physical feelings, and emotions) and outside you (the environment and other people) without judging.
What is observe?
P: Inhale deeply into your belly, making your exhales longer than your inhales (e.g., breathe in for 4 seconds, out for 6 seconds) to signal safety to your body.
What is paced breathing?
L: Isolation removes your support system and leaves an emotional void.
What is lonely?
V: Acknowledge the other person's feelings and thoughts. Show that their perspective and emotions make sense.
What is validate?
E: Watch a funny movie to generate a different feeling.
What are emotions?
R: Use techniques such as deep breathing, stretching, meditation, or taking a warm shower to reduce tension.
What is relaxation?
R: Explain the positive consequences or benefits of getting what you want or having your request met.
What is reinforce?
P: Choose your next action with your long-term goals and values in mind. Ask yourself what choice will make the situation better instead f worse.
What is proceed mindfully?
P: Tense a group of muscles tightly for a few seconds, then release the tension completely as you exhale, moving through different parts of your body.
What is progressive muscle relaxation?
T: Exhaustion lowers your willpower and makes clear thinking difficult.
What is tired?
E: Be light-hearted, smile, and add a little humor when appropriate to keep the interaction calm and cooperative.
What is use an easy manner?
P: Put the pain on a mental shelf for a little while.
What is pushing away?
O: Ground yourself by focusing fully on the here and now. Notice your surroundings, name objects in the room, or focus on the sensations of a single activity like sipping tea.
What is one thing in the moment?
M: Keep your focus fixed on your goal. Ignore distractions, baiting, or sidetracking, and use the "broken record" technique if needed to repeat your point.
What is mindful?
T: Count numbers or focus on a puzzle to shift your mind.
What are thoughts?
V: Give yourself permission to mentally or physically step away. This could mean taking a short walk or listening to music—anything that gives your mind a break.
What is vacation?
A: Use a firm tone, steady posture, and direct eye contact, even if you feel nervous inside.
What is appear confident?
S: Hold ice or take a hot bath.
What are sensations?
E: Talk to yourself the way you would talk to a friend. Phrases like “I can get through this,” or “This feeling won’t last forever” can help shift your mindset.
What is encouragement?
N: Be willing to give to get. Offer alternative solutions or compromises to reach a fair resolution.
What is negotiate?