ACCEPTS
The purpose of the ACCEPTS skill is
What is distraction?
Utilizing your 5 senses and movement to bring you comfort and decrease crisis urges
What is self-soothe?
This skill should be used before a crisis arises
What is the pros and cons skill?
The skill of accepting things you can't change
The three components of the "What" skill
What is observe, describe, and participate?
Writing a letter to a friend, helping a parent with a chore, helping a sibling with homework, or assisting a teacher with cleaning
What is contributing?
Replacing the immediate event that has caused unpleasant emotions, with a more positive act
What is IMPROVE the moment?
It can be used to change the body's physiology reduce extreme emotions
What is TIPP?
Being effective, being accepting to change, and doing what works
What is willingness?
The three components of the "How" skill
What is Non-judgmental, one mindfully, and doing what is effective?
Doing a puzzle, crossword, word search, Sudoku, etc.
What are changing thoughts?
Petting a dog or cat, wrapping yourself in a blanket, playing with slime, etc.
What is touch?
It is evaluating the long-term and short-term consequences of acting vs. not acting on an urge
What is the pros and cons skill?
Refusing to accept a situation, trying to change something that cannot be changed, refusing to change something that can be changed, and doing the opposite of what works
What is willfulness?
According to this theory, these are the three states of mind
What are emotion mind, logic mind, and wise mind?
Watching a funny video, listening to happy song, watching a comedy show, listening to an uplifting podcast, etc.
What is creating different Emotion?
"I am doing the best that I can with the knowledge I have", "I can tolerate these feelings", "I can do this", etc.
What is encourage?
The TIPP skill is an acronym for these skills
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
Factors that interfere with acceptance
What are beliefs and strong emotions?
A person who is using emotions and logic together are said to be in this state of mind
The letters in ACCEPTS stand for these:
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Pushing away
T: Thoughts
S: Sensations
The letters in IMPROVE stand for these:
I: imagery, M: meaning, P: prayer, R: Relaxation, O: One thing, V: vacation, E: Encouragement
You must use what temperature for the temperature skill to be effective
Cold temperatures (cold showers, ice packs, ice cubes, ice baths, etc)
The 5 ways to face a problem
1. Figure out how to solve a problem
2. Change how you feel about the problem
3. Accept it
4. Stay miserable (no skill use)
5. Make things worse
Name 5 ways to practice mindfulness
Examples: Meditation, going on a walk, eating a snack, making art, listening to music, etc.