Show:
Scenario: Radical Acceptance
Scenario: Reframing
Opposite Action
Scenario: TIP Skill
Scenario: DEAR MAN
DOUBLE POINTS
100

Scenario: Your partner decides to end the relationship despite your efforts to fix things.
Prompt: How can you practice radical acceptance?

Accept that the relationship has ended, acknowledge your feelings, and recognize that you cannot change your partner’s decision.

100

Scenario: You relapse and think, “I’m a failure.”
Prompt: Reframe this thought.

“Relapse is a setback, not a failure. I can learn from this experience and continue my recovery.”

100

Scenario: You feel angry and want to lash out at someone.
Prompt: What is the opposite action?

Instead of acting angrily, use a calm tone or take a break to cool down.

100

Scenario: You are experiencing intense panic and racing heart.
Prompt: What TIP skill can you use?

Splash cold water on your face or hold an ice pack to activate the dive reflex.

100

Scenario: You need your boss to approve time off for a medical appointment.
Prompt: Use DEAR MAN to make your request.

  • Describe: “I have a medical appointment next week.”
  • Express: “I’m concerned about my health.”
  • Assert: “I need time off for this appointment.”
  • Reinforce: “I will ensure my work is caught up.”
  • Mindful: Stay focused on the request.
  • Appear confident: Use clear, calm tone.
  • Negotiate: “If needed, I can adjust my schedule.”
200

Scenario: You receive a chronic medical diagnosis.
Prompt: How would you use radical acceptance?

Accept the diagnosis as reality, stop fighting against it, and focus on managing your health moving forward.

200

Scenario: You believe, “I’ll never be able to change.”
Prompt: Reframe the thought.

“Change is possible, even if it takes time. I’ve made progress before and can do it again.”

200

Scenario: You feel depressed and want to stay in bed all day.
Prompt: What is the opposite action?

Get up, shower, and engage in an activity, even if it’s small.

200

Scenario: You feel overwhelmed and can’t focus.
Prompt: Apply a TIP skill.

Do intense physical exercise (e.g., jumping jacks or running in place) for a few minutes.

200

Scenario: You want a friend to respect your boundaries about substance use.
Prompt: Use DEAR MAN.

  • Describe: “When we hang out, sometimes substances are present.”
  • Express: “I feel uncomfortable and it affects my recovery.”
  • Assert: “I need us to avoid using substances together.”
  • Reinforce: “I value our friendship and want to keep spending time together.”
  • Mindful: Stay on topic.
  • Appear confident: Maintain eye contact.
  • Negotiate: “Can we find activities we both enjoy without substances?”
300

Scenario: You miss an important deadline at work and cannot change the outcome.
Prompt: Apply radical acceptance.

Acknowledge the missed deadline, accept that it cannot be undone, and focus on learning from the situation.

300

Scenario: You think, “No one cares about me.”
Prompt: Reframe this belief.

“Some people may care about me, even if it doesn’t feel that way right now. I can reach out for support.”

300

Scenario: You feel anxious and want to avoid a social event.
Prompt: What is the opposite action?

Attend the event, even if only for a short time, to challenge avoidance. (within reason)

300

Scenario: You are emotionally flooded after an argument.
Prompt: Use a TIP skill.

Practice paced breathing: inhale for 4 seconds, exhale for 6 seconds.

300

Scenario: You need a roommate to lower the noise at night.
Prompt: Use DEAR MAN.

  • Describe: “The noise levels at night make it hard for me to sleep.”
  • Express: “I feel tired and stressed.”
  • Assert: “I need the noise to be lowered after 10pm.”
  • Reinforce: “This will help me be a better roommate.”
  • Mindful: Focus on the noise issue.
  • Appear confident: Speak calmly.
  • Negotiate: “Is there a way we can compromise on volume?”
400

Scenario: Your family is not supportive of your recovery process.
Prompt: Practice radical acceptance.

Accept your family’s current stance, recognize you cannot force their support, and focus on seeking support elsewhere.

400

Scenario: You feel anxious about attending a group and think, “Everyone will judge me.”
Prompt: Reframe the thought.

“Others may be focused on their own recovery. I can participate and learn without worrying about judgment.”

400

Scenario: You feel shame after making a mistake and want to hide.
Prompt: What is the opposite action?

Share your mistake with someone you trust or seek support.

400

Scenario: You are shaking and unable to calm down after receiving bad news.
Prompt: Use a TIP skill.

Try paired muscle relaxation: tense and release muscle groups while breathing slowly.

400

Scenario: You want a family member to attend therapy with you.
Prompt: Use DEAR MAN.

  • Describe: “I’m working on my recovery and attending therapy.”
  • Express: “It would mean a lot to have your support.”
  • Assert: “I’d like you to join me for a session.”
  • Reinforce: “Your involvement could help our relationship.”
  • Mindful: Stay focused on the request.
  • Appear confident: Use respectful tone.
  • Negotiate: “If you’re unsure, maybe try one session first.”
500

Scenario: You are stuck in traffic and will be late for an appointment.
Prompt: Use radical acceptance.

Accept that you cannot control the traffic, let go of frustration, and focus on what you can do next.

500

Scenario: You think, “If I ask for help, I’ll be a burden.”
Prompt: Reframe the belief.

“Asking for help is a sign of strength. Support systems are there to help, and I am worthy of support.”

500

Scenario: You feel guilt after an argument and want to withdraw.
Prompt: What is the opposite action?

Apologize or make amends, rather than avoiding the person.

500

Scenario: You feel emotionally overwhelmed and unable to think clearly.
Prompt: Use a TIP skill.

Hold your breath and submerge your face in cold water for a few seconds to quickly lower arousal.

500

Scenario: You need your healthcare provider to explain medication side effects.
Prompt: Use DEAR MAN.

  • Describe: “I’ve noticed some side effects with my medication.”
  • Express: “I’m concerned and want to understand them.”
  • Assert: “Can you explain the side effects and possible alternatives?”
  • Reinforce: “This will help me manage my health better.”
  • Mindful: Keep the conversation focused.
  • Appear confident: Ask questions directly.
  • Negotiate: “If needed, can we schedule a follow-up?”