ACCEPTS AND IMPROVE
Why do we use ACCEPTS Skills?
To distract!
When do we use radical acceptance?
When you cannot keep painful events and emotions from coming your way
What is willingness?
Doing just what is needed in each situation
acting with awareness that you are connected to the universe
doing what is effective
What are dialectics?
the idea that 2 or more seemingly opposing ideas can both exist and be true at the same time
When is a door no longer a door?
When it is ajar
What does A stand for? Provide at least 3 examples
Activities- call a friend, listen to music, build something, play cards, read magazine
What has to be accepted?
Reality as it is
there are limitations on the future for everyone
everything has a cause
life can be worth living even when painful events arise
What is willfulness?
Refusing to tolerate the moment, refusing to make changes, giving up
Give 1 example of dialectics
you can work on improving yourself and accept yourself exactly as you are right now
you are doing the best you can and you can do better
you can be independent and still want help
What tastes better than it smells?
your tongue
What do the "C"'s Stand for? 1 example of each
contributing- find volunteer work, help a friend, surprise someone, call someone just to say hi
comparison- compare how you are feeling now with a time you felt different; think about people coping the same or less well; compare self to less fortunate
Why accept reality?
rejecting reality does not change reality
pain cannot be avoided
rejecting reality turns pain into suffering
refusing to accept keeps you stuck in unhappiness
First step in willingness?
observe the wilfullness, label it and experience it
What is all or nothing thinking?
if you are not perfect, you are a loser, if you dont get what you want, it feels like you got nothing - extremes for both
what building has the most stories?
a library
Imagery- imagine relaxing scene, imagine a happy time
What factors interfere with acceptance?
you dont have the skills, you believe if you accept a painful event you are approving of the facts, emotions get in the way
Why do we half smile and use willing hands?
To help accept reality with our bodies
Why are common thinking patterns harmful?
Because there is more than one way to see a situation, and more than one way to solve a problem
change is constant
change is transactional; what we do influences the environment and the environment influences us
Where is the only place where today comes before yesterday?
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation
What is the first step to practicing radical acceptance?
observe you are questioning or fighting reality
Give 2 examples of how to practice awareness?
observe your breath, awareness while making tea of coffee, awareness cleaning the house, awareness with meditation
Give example of jumping to conclusions
you suddenly become a psychic mind reader
What goes all around the world but stays in a corner?
a stamp