Activities
Name 1 activity you can do to distract yourself when feeling upset.
Any named distraction (e.g walk, movie, game, etc.).
What does "contributing" mean in ACCEPTS?
Helping others, giving back, doing something kind.
What type of comparison can help you feel better?
Comparing to someone who has it worse or to your past self.
What does "creating new emotions" mean?
Doing something that brings out a different emotion
What does "pushing away" mean?
Temporarily setting aside painful thoughts/feelings.
How does distracting thoughts help manage distress?
Distracts from overwhelming feelings; interrupts rumination.
What are "intense sensations" in ACCEPTS?
Using strong physical experiences to shift focus.
True or False
Activities must always be productive tasks like cleaning.
False
Name one way to contribute when you feel bad.
Any example (e.g., opening a door, texting a friend).
True/False: Comparing yourself to others always makes things worse.
False — not always makes things worse; depends how it's used.
Name one way to create a different emotion.
Examples: watching a funny video, playing with pets, dancing.
True/False: Pushing away is about avoiding problems forever.
False — it's temporary, not forever.
Name a thought-based distraction technique.
Examples: Counting, word games, riddles.
Name a physical sensation you could use.
Ice, holding something cold, deep breathing.
Multiple Choice: Which is NOT a distraction activity? (a) Coloring (b) Worrying (c) Playing cards
B Worrying is NOT a distraction activity.
True/False: Helping others can reduce your distress.
True — helping others can lower your distress.
Choose one: Helpful comparison: (a) "I'm failing everything" (b) "Some days are harder than others for everyone"
Answer: (b) "Some days are harder than others for everyone" is helpful.
Pick one: Which creates positive emotion? (a) Watching comedy (b) Replaying a sad memory
Answer: (a) Watching comedy creates positive emotion.
Name one method to mentally push away stress.
Examples: Imagining putting a problem in a "box," scheduling time to think later.
Multiple Choice: Which is a distraction? (a) Solving a riddle (b) Overthinking a mistake
Answer: (a) Solving a riddle distracts you.
Pick one: Which is a safe intense sensation? (a) Squeezing ice (b) Hitting a wall
Answer: (a) Squeezing ice is a safe sensation.
Why do activities help in distress? (1-2 sentences)
Activities occupy your mind and body, giving you a break from distress.
Pick one: Which of these is a contribution? (a) Ignoring texts (b) Smiling at a strange
Answer: (b) Smiling at a stranger is a contribution.
How can comparisons backfire? (short answer)
Comparisons can backfire if they make you feel guilty, ashamed, or invalidated.
How does humor shift emotions? (short answer)
Humor shifts emotions by triggering laughter and relaxing the body/mind.
Why push away only temporarily? (1-2 sentences)
Because ignoring problems permanently causes bigger issues later.
Remember: Avoidance is like Miracle Grow for Anxiety!
What is the alphabet game? (short answer)
Alphabet game: Name a category (like foods) and list one for each letter.
How can intense sensations help you focus away from distress?
Intense sensations pull your focus away from emotional pain.
List 5 activities you can do today.
List should include 5 real, safe activities.
Write a quick positive text you could send.
Positive text example (e.g., "Thinking of you! Hope you have a good day.").
Share a time when comparison helped you.
Any real example showing positive shift through comparison.
List 5 "feel-good" songs.
Five upbeat songs (any appropriate examples).
Describe a mental container for stress.
Imagining a safe container (e.g., "a locked treasure chest").
Invent your own distraction game.
Any simple made-up distraction game that shifts focus (e.g., "Name 10 red things").
Create a mini distress kit with 3 sensory items.
Sensory kit examples: Ice pack, scented lotion, sour candy.