ACCEPTS
This is what you do with the Wise Mind ACCEPTS skill
Distract
These are ways to IMPROVE the moment.
imagery, meaning, prayer, relaxation, one thing in the moment, vacations, encouragement.
This is what TIP stands for
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
This is one way of accepting and tolerating reality with your body.
What is half-smiling? (Or willing hands)
DBT stands for this
Dialectical Behavior Therapy
These are 2 different ways of using comparisons for distraction.
What are comparing self to others less fortunate, comparing self to self when coped less skillfully in past.
Saying “I can get through this” or “I’ve been through worse,” are examples of this skill.
Encouragement
sympathetic nervous system and parasympathetic NS
Pain + X = Y.
non-acceptance and suffering
These are the three What and three How skills
Observe, Describe, Participate
Nonjudgementally, One Mindfully, Effectively
This is the reason why Sensations (from ACCEPTS) is different than Temperature (from TIP)
Temperature induces dive reflex
Don't need any tools/materials
This is what we are "TIPing"
Body Chemistry
You can use this Emotion Regulation skill when practicing the steps of radical acceptance
Opposite Action or Coping ahead
This is one of the three Goals for Mindfulness Practice
Reduce suffering and increase happiness
Increase control of your mind
Experience Reality as it is