ACCEPTS
The two C's in ACCEPTS.
What are Contributing and Comparison?
"You go girl!" or "I can do this!" for example.
What is Encouragement? (Self-encouragement)
When you are ruled by your moods, feelings, and urges to do or say things.
What is Emotion Mind?
Virtually are substances of choice directly or indirectly alter this neurotransmitter in the reward pathway.
What is dopamine?
Grabbing an ice pack and placing it on the back of your neck.
What is Temperature? (Part of TIPP)
Matt cranks up the volume on his Taylor Swift while driving home after a stressful day at work. (Name the skill).
What are Emotions?
Envisioning everything going well or creating a peaceful meadow in your mind are examples of this IMPROVE skill.
What is Imagery? (Improving the moment with Imagery).
See, but don't evaluate as good or bad. Just the facts.
What is Nonjudgmental? (One of the 3 'How' Skills of mindfulness)
Dopamine is sometimes referred to as the _______ neurotransmitter.
What is the pleasure/reward neurotransmitter?
You just got an angry text from an ex and experience an intense desire to use/drink. Instead of replying to your ex or heading out the door; you put down your phone, recognize you feel disrespected, and decide to call a friend.
What is the STOP skill?
Stop, Take a step back, Observe, Plan/Proceed Mindfully
You're feeling overwhelmed and decide to go for a walk. (Name the skill).
What are Activities?
Focusing your entire attention on just what you are doing.
What is One thing in the moment?
This state of mind is task-focused; relying on logic and facts.
What is Reasonable Mind? (or Rational Mind)
The area of the brain involved in organizing thoughts, managing time, and making decisions.
What is the prefrontal cortex?
You just feel like pulling up the covers and staying in bed all day, but decide to get up and call a friend to have a cup of tea with instead.
What is opposite action?
You grab your rubber duckie and decide to take a nice, hot bath. (Name the skill).
What are Sensations?
Take a 30 minute breather from hard work and going to your 'happy place' are examples of this.
What is Vacation? (Improving the moment with a brief vacation).
The middle path where we can access the wisdom within us.
What is Wise Mind?
The ability of the brain to reorganize itself; both in structure and how it functions.
What is Neuroplasticity?
You decide to focus on drinking less caffeine and have started to go on a walk with you dog four times a week.
What are PLEASE skills? (Physical illness, balanced Eating, avoid mood-Altering substances, balanced Sleep, Exercise
Doing multiplication tables in your head or working on a crossword puzzle are examples.
What are Thoughts? (Distracting with Thoughts)
Focusing on whatever positive aspects of a painful situation you can find.
What is Meaning? (Improving the moment with Meaning).
When you are able to consider both your short term goals/urges and your long term goals.
What is wise mind?
This neurotransmitter affects regulation of mood and impulsivity, sleep, sexual desire, and appetite.
What is serotonin?
When you cannot keep painful events and emotions from coming your way, but recognize the reality of a situation.
What is Radical Acceptance? (Covered in DBT- Week 4)