Radical Acceptance
This is a healthier way to think about situations. You will recognize and accept the problem as is.
Radical Acceptance
Listening to something enjoyable like music or being out in nature.
Activities that require thought and concentration. This can be drawing, a school project, etc.
Using Activities
When emotions take over your brain, try to count to 10, recite your favorite song, or read a book.
What are some coping skills we discussed?
Scream into a pillow
Example: "this isn't fair! I have a right to my video games! Mom can't do this to me!"
Right now I am angry. But I accept that right now I have to do my chores before I can play my video games.
Go for a walk and pay attention to what is around you.
Sense: Vision
Volunteering, doing a good deed, being nice and friendly to another peer.
Contributing
Find something physical to distract you from the emotions.
Example: Eat a sour lime, hold an ice cube.
Sensations
What are some coping skills we discussed?
Movement break (jumping jacks, running in place, etc)
Example: "I'm so angry right now. Mom's always nagging at me to clean after myself. It's not my fault".
Mom's nagging is making me frustrated, but I can accept that in order to not fight with mom I will have to pick up my mess.
Play with play dough or holding ice.
Sense: Touch
Compare your current situation to another situation you have been through. Weigh the pros and cons of these situations.
Comparison
What are some coping skills we discussed?
Listening to music or singing your favorite song
Smelling cologne or your favorite candle.
Sense: Smell
Doing something that creates another emotion.
Example: Feeling sad? Watch a funny movie.
Emotion
What are some coping skills we discussed?
Write down your feelings on paper and rip it up
Eating a small treat.
Sense: Taste
Imagine your thoughts as a piece of paper. Process your thoughts, crumble the paper up, and throw it out of your mind.
Pushing Away
What are some coping skills we discussed?
Close your eyes and picture your favorite place