ACCEPTS
What state of mind do you aim for following the ACCEPTS skill?
Wise mind
How many senses does this skill tap into?
Six!
What is an example of "vacation"?
Give yourself a break from what you're doing (e.g. go for a walk, treat yourself to a smoothie)
What is the point of "Pros and Cons"?
Avoid destructive behavior and avoid acting impulsively
What is the goal of Distress Tolerance skills?
Help you tolerate uncomfortable or painful events or emotions when you can't fix the situation in the moment.
What do the two C's stand for in the acronym?
What is an example of using your "vision"?
Imagery, Looking at nice scenery or calming scenery
What does the "o" in IMPROVE stand for
One thing in the moment/mindfulness
What are crisis urges?
Unhelpful behaviors that we tend to do impulsively when in high distress
What was the illustration on the "Pros and Cons" page?
Man at desk with two giant stacks of paper
This part of ACCEPTS involves engaging in activities that are opposite of how you are feeling.
Emotions
How does aromatherapy assist with coping?
Calms the senses, distracts from the crisis
How do you use "encouragement"?
Cheerlead yourself, positive affirmations
When is the ideal time to use this skill?
BEFORE an overwhelming urge hits
Which part of the "ACCEPTS" skill does Amara not like?
Comparisons!
What is the goal of "sensations"?
To intensify OTHER sensations. (e.g. hold or chew ice, listen to loud music, take a warm/cold shower)
What is an example of using "movement"?
Rocking gently, yoga, going for a run or walk
What is a "relaxation" example that involves tensing and relaxing different muscle groups?
How many boxes do you need to fill out to complete a full "Pros and Cons" chart?
FOUR!
What was the illustration on the "Self-Soothe" worksheet
Octopus in a bathtub
What is the goal of the "thoughts" skill?
REPLACE your thoughts using activities that distract you (i.e. read, do a word search/puzzle, etc.)
Name all six senses
Vision, Hearing, Smell, Taste, Touch, Movement
Which part of "IMPROVE" is similar to mindfulness?
One thing in the Moment!
Name the four boxes needed for "Pros and Cons"
Pros: Acting on crisis urges, Resisting crisis urges
Cons: Acting on crisis urges, Resisting crisis urges
Describe a stressful situation (real or imaginary) and which specific skill you would use.
Anything!