ACCEPTS
IMPROVE (The moment)
Self Soothing with the Five Senses
Pro's and Cons
Urge Managment
100
Give an example of three activities that you would use to distract yourself with the A of ACCEPTS.
What is any activities that are positive and would help distract them from distress.
100
When we are imagining (the "I" in Improve) what are we imagining?
What is better times, better things, success.
100
Give an example of how you can sooth yourself with vision
What is watching nature (watch the river, watch the birds ect), notice the details of something that you haven't before, look at happy pictures of family or places that you would want to visit, and other answers.
100
Give an example of a pro of tolerating distress.
What is this could be anything from less fighting with others, increase of hope, increase of self esteem ect.
100
How do we rate the intensity of our urges?
What is on a scale of 0 to 10.
200
What does it mean to contribute? (The first C of ACCEPTS)
What is get your mind off of yourself and help someone else.
200
The "R" in improve stands for Relaxation. Give an example of how you would relax.
What is any relaxing and healthy activity.
200
Give an example of how you can sooth yourself by using your sense of hearing
What is listening to music that calms you down, sounds of nature (whether natural or from a white noise machine), playing a musical instrument, focus on the sound of your breath, ect.
200
Give an example of a pro of NOT coping. (Ex You yell at someone because they wanted to do the activity their way)
What is you get instant gratification, instant emotional release, may gain popularity ect.
200
How long should we set the timer?
What is 15 minutes
300
It could be worse... is the second C of ACCEPTS. What is the word for this?
What is Comparisions
300
The "P" in IMPROVE stands for this. (Hint: Think spirituality)
What is Prayer
300
How can you sooth yourself using the sense of smell?
What is light aroma therapy candles, soap and shampoo, smelling tasty food, notice all the smells in the room, smelling popcorn ect.
300
Give an example of a con to coping (Ex: You do not yell a the person who wanted to do the activity their way).
What is you don't get to fight, you don't get to make your point, no instant gratification ect.
300
What do we do when the timer is going on?
What is mindfulness distractions. A relatively pleasant activity INCOMPATIBLE WITH THE URGE (ex if you are trying to quit smoking do not go and hang out with people who are smoking).
400
Being aware of the five of these can help distract you and bring you into the moment.
What is the five senses
400
What does the "O" stand for in IMPROVE?
What is One thing at a time. Try not to multitask.
400
How can you sooth yourself with the sense of taste?
What is Have a good meal and eat it SLOWLY and savor it, chew your favorite gum, suck on some candy (sugar free if diabetic). Make sure you are doing this one mindfully.
400
What is the cons of not coping (You do yell at the person who wanted to do the activity their way)
What is lose self esteem, lose self worth, poor outcome, suffer the consequences, lose motivation for treatment ect.
400
Write out a list of _________________.
What is Pros and Cons
500
What does the "E" stand for in ACCEPTS and give an example for anger.
What is Emotions and something that would make them feel the opposite of angry.
500
The "M" stands for Meaning. How can you find meaning in a difficult situation?
What is if the emotional pain is bad, it means that the person or situation is very important for you. If you make a mistake you can learn from it and not get into that situation again.. ect.
500
How can you use your sense of touch to sooth yourself?
What is take a bubble bath, wash your sheets, make your bed and rest in your bed, hand lotion, get some sunlight and focus on how the sun feels ect.
500
Give two pro's and two con's of coping instead of verbally retaliating
What is Pro's: Keep self esteem, not starting arguments, improve relationships ect. Cons: No instant gratification, dont get to speak your mind ect.
500
What is the last step?
What is re rate your urge intensity and if it does not come down repeat the process.
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