ACCEPTS Skill
Name one activity you could do to distract yourself when feeling angry.
Going for a walk, listening to music, playing a game, drawing, etc.
Wise Mind is a balance between what two things?
Emotional mind and reasonable mind
What does the "D" in DEAR MAN stand for?
Describe
Which communication style is healthiest: passive, aggressive, passive-aggressive, or assertive?
Assertive
Name one body signal that tells you you're getting upset or losing control.
Heart racing, muscles tensing, feeling hot, clenching fists, tight chest, etc.
What does the "C" in ACCEPTS stand for?
Contributing OR Comparisons
If you're only using "emotional mind," what are you doing?
Acting on feelings without thinking, making decisions based only on emotions, being impulsive
What does the "M" in DEAR MAN stand for?
Stay Mindful
What does "passive" communication look like?
Not speaking up, going along with everything, not expressing your needs, avoiding conflict
When you notice you're getting angry, what should you do BEFORE reacting?
Stop and think, use self-control strategies, tune in to body signals, take deep breaths, use ACCEPTS
You're really upset about a fight with your brother. Name an ACCEPTS strategy you could use right now to calm down.
Activities, Contributing, Comparisons, changing Emotions, Pushing away thoughts, different Thoughts, or Sensations
If you're only using "reasonable mind," what might you be missing?
Your feelings, what you care about, emotional needs
When using DEAR MAN, what does "Express" mean?
Express your feelings about the situation using "I feel" statements
What does "aggressive" communication look like?
Being mean, bossy, yelling, talking over people, not respecting others' feelings
Why is it important to listen to the other person during an argument or disagreement?
Shows respect, helps you understand their side, helps you find a compromise, prevents bigger fights
How can "contributing" (helping someone else) help YOU feel better when you're stressed?
It gets your mind off your problems, makes you feel good, helps you focus on something positive
Your brother makes you really angry but you know fighting will get you in trouble. How would Wise Mind help?
It helps you recognize you're angry AND choose a calm response, balance feelings with logic
What does "Appear confident" mean when you're trying to get your point across?
Use confident body language, make eye contact, speak clearly, don't mumble or look down
Talking badly about someone behind their back is an example of which communication style?
Passive-aggressive OR aggressive
Name two healthy ways to express your feelings instead of keeping them inside or acting out.
Talk to someone, write in a journal, use "I feel" statements, do physical activity, create art
You're feeling overwhelmed and want to use the "Sensations" part of ACCEPTS. What's something you could do?
Hold ice, take a cold shower, splash cold water on face, squeeze a stress ball, chew gum
Give an example of using Wise Mind in a situation at home or school.
(Various answers - should show balancing emotions with logic in decision-making)
You want to negotiate screen time with your parent. Walk through how you'd use DEAR MAN.
Describe the situation, Express how you feel, Assert what you want, Reinforce why it's good, stay Mindful of your goal, Appear confident, Negotiate/compromise
You disagree with your friend about something. How would you use assertive communication?
Express your opinion clearly and respectfully, listen to their side, don't yell or put them down, suggest a compromise
You and your brother are about to get into an argument. Name TWO skills you could use to handle it better.
Any two: negotiating/compromise, ACCEPTS, Wise Mind, assertive communication, expressing feelings with "I feel" statements, listening to his perspective, stopping to think about consequences