ACCEPTS skills
What does the "A" in ACCEPTS stand for?
Activities
What are the 5 senses used in Self-Soothing?
Sight, sound, smell, taste, touch
What does Radical Acceptance mean?
Fully accepting reality as it is, without resistance or judgment.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.
What does "Turning the Mind" mean?
Choosing again and again to accept reality as it is, even when you don’t want to.
Give an example of an “Activity” that helps distract from distress.
Doing chores, painting nails, walking, watching a movie, listening to music.
Give 1 example for the sense of TOUCH.
Taking a warm bath
Petting an animal
Wrapping yourself in a warm blanket
Etc.
Name 1 thing Radical Acceptance is not.
It is not approval, giving up, or liking the situation.
Give an example of Imagery or Meaning from IMPROVE.
Imagery: visualize being safe at the beach.
Meaning: reminding yourself why you’re doing the hard work.
What’s the difference between willingness and willfulness?
Willingness = cooperating with reality;
Willfulness = resisting, refusing to accept what is.
What does “Comparisons” mean in ACCEPTS?
Comparing your current situation to a time when things were worse or to others who have similar struggles to help gain perspective.
Smell: candles, essential oils, fresh air;
Taste: tea, favorite snack, mint.
How does Radical Acceptance reduce suffering
Fighting reality adds pain;
Accepting reality allows peace and reduces emotional distress.
How can “Prayer” or “Relaxation” help manage distress?
Helps release control, slow down breathing, and reduce anxiety.
How does resisting reality make distress worse?
It adds anger, frustration, and keeps us stuck in suffering.
Name two ways “Emotions” can help shift your mood in ACCEPTS.
Listening to uplifting music, watching a funny video, reading something inspiring, or doing something that brings out opposite emotions.
Why is self-soothing important for distress tolerance?
It helps calm the body and reduce emotional intensity without acting impulsively.
Give an example of something difficult you’ve accepted.
(Client example: loss of a job, end of a relationship, health change.)
Describe a time you could use Encouragement or a Vacation (short break).
Taking a walk, journaling, or reminding yourself “I can handle this.”
Give one example of how you could practice “Turning the Mind.”
Noticing resistance (“I hate this”) → gently reminding yourself to accept (“This is what’s happening right now”).
Create your own ACCEPTS plan for a stressful moment.
(Client-generated: includes 1 example each for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.)
Create a self-soothing kit using items you could have at home.
(Client-generated: lotion, candle, playlist, journal, cozy socks, tea.)
Describe one real-life scenario where Radical Acceptance could be used.
Accepting a breakup, job loss, family conflict, or something beyond control.
Create your own IMPROVE plan for a stressful situation.
(Client-generated: one idea for each letter.)
Describe a situation in which you could use Radical Acceptance and Turning the Mind together.
(Client-generated: e.g., coping with a breakup or health issue—accepting the situation and choosing to face it mindfully.)