ACCEPTS I
Focusing on something or someone other than yourself.
What is contributing?
Engaging in hobbies, work, school, or other projects that require thought and concentration.
What are activities?
Do a good deed, or anything else to ________ to a cause or person.
What is contribute?
A break from what you are doing. Do something you haven't done in a while. This can help you shift your thoughts and enjoy.
Help your body feel more comfortable/calm.
What is relaxation?
Looking at your situation in relation to something else.
What is comparisons?
When your emotions take over, you can focus on _______.
What are thoughts?
Hold an ice cube in your hand.
What are sensations?
This helps release body tension often associated with emotional distress. Deep breathing, stretching, etc.
What is relaxation?
Use mindfulness to deliberately focus on a single task to slow down your thoughts. Tune into the present, refocus your energy on the task at hand.
What is one thing in the moment?
What are emotions?
Feeling sad? Watch a funny movie.
What is emotions?
Count to 10, read a book, recite a poem.
What are thoughts?
Using your imagination to create a better situation than the one you are currently in. Visualize a soothing situation. Tap into the details.
What is imagery?
Connecting to something greater than yourself.
What is prayer?
Doing away with unpleasant thoughts by shoving them out of your mind.
What is pushing away?
Imagine writing your problem on a piece of paper, crumbling it up, and throwing it away.
What is pushing away?
Feeling nervous? Listen to soothing music.
What are emotions?
Tap into what's most important in your life. Consider what your values are, and shift your thoughts and actions so they are in line with those.
What is (making) meaning?
Provide realistic yet hopeful ___________ to get through a difficult time. Your emotions are temporary, say to yourself "this too shall pass."
What is encouragement?
Finding safe physical experiences to distract from intense unpleasant feelings.
What are sensations?
At least ... didn't happen
What is comparisons?
What are sensations?
Keep your thoughts focused on the positive consequences that lie ahead.
What is encouragement?
You can use a mantra, quote, or even song lyric to ground you in the moment.
What is prayer?