SELF-SOOTHE
Which five senses can you use to self-soothe?
Double Points if you can get the sixth sense!
Sight, sound, smell, taste, and touch
Bonus: Movement
What does the A in ACCEPTS stand for?
Activites
Radical acceptance means acknowledging what?
The facts of the present situation—what has happened or is happening
You feel overwhelmed. Name one safe next step that creates a pause before reacting
Examples: stop, take a step back, breathe, observe thoughts and feelings, or put the phone down.
What is the overall goal of distress tolerance?
Get through a hard moment safely without making it worse through impulsive actions
Name one healthy way to soothe yourself using sound
calming music, nature sounds, or a recovery meditation
What does the S in ACCEPTS stand for?
Sensations
Does accepting a situation mean you like it or agree that it is fair? Why?
No. Acceptance is acknowledging reality, not approving of it
After an argument, you have a craving. Name one skill from this game you could try
Self-soothe, an ACCEPTS strategy, or radical acceptance plus a safe next step
ion: When is a good time to practice coping skills?
Before a crisis, so they are easier to remember when distress is high
You get a stressful text and feel angry. Name one self-soothing step you could take
before replying.
Put the phone down briefly, play calming music, breathe slowly, or hold a warm mug or blanket
Name two ACCEPTS strategies you could use during a craving
Examples: do a task (Activities), text support or help someone (Contributing), count or name objects (Thoughts),
or hold a cool drink (Sensations)
Complete the statement: “I cannot change the past, but I can influence…”
…what I do today.
You receive disappointing news and want to isolate. Name two ACCEPTS options you
could use for 10–20 minutes.
Examples: do an activity, contribute or help someone, count or name objects, or use sensations such as holding a
cool drink
Do you have to feel completely calm before making a safer choice?
No. You do not have to feel calm to choose a safer next step
What is the goal of self-soothing? Does it mean pretending the problem is gone?
It offers comfort and helps the body settle while moving through distress. No, it does not mean the problem is
gone
You feel restless while waiting for a stressful phone call. Name one ACCEPTS option
Examples: walk or do a task, count objects, listen to uplifting music, or briefly set the worry aside
Name one thing radical acceptance does NOT require you to do
It does not require approving of harm, giving up on change or boundaries, staying unsafe, or forgiving or trusting
before you are ready
What is the difference between accepting a situation and approving of harmful
behavior?
Acceptance acknowledges the facts; it does not excuse harm or require staying in an unsafe situation.
What can you ask yourself when choosing a self-soothing skill?
“What can I do right now to make this moment 5% more manageable?”
Name one realistic self-soothe option you could use at home and one you could use in
the community
Examples include a blanket or warm drink at home and calming music, a pleasant scent, or
noticing your feet on the floor in the community.
Why is ACCEPTS meant to be a short-term distraction rather than a permanent
solution?
It creates breathing room to ride out distress. Afterward, return to the situation and decide what effective action is
needed
A person has consequences from past substance use and feels ashamed. Give one
acceptance statement and one action within their control
Example: “I don't like these consequences, and they are part of my current reality.” Action: follow the recovery
plan, be honest, or rebuild trust through consistent actions
You cannot change what happened, but you can choose what happens next. Name
one fact, one feeling, and one helpful action
Answers vary. Identify a fact without judgment, name an emotion, and choose one safe, useful step within your control.
After using a distraction skill and the distress lowers, what should you do next?
Return to the situation and decide what effective, safe action is needed