Radical Acceptance
This is the definition of Radical Acceptance.
What is when you accept things the way they are without resistance instead of wishing things were different or focusing on how they "should" be.
This is the definition of an urge.
What is a strong impulse or desire to do something?
This is why we listened to three songs everyone LOVED at the start of a recent group.
What is to better understand the concept of Opposite Action?
This is what it means to "Cope Ahead."
What is preparing for a situation that may be triggering or upsetting to you in some way?
Tell us about the "tree of strength" exercise.
Either a personal example from the tree of strength or the general lesson learned from the exercise.
This causes an increase in distress.
What is not accepting reality? Pain + Non Acceptance = Suffering
This can be a con of acting on a crisis urge.
What are safety concerns, increased restrictions, moving away from your goal, etc.?
This is the definition of Opposite Action.
What is choosing to do the exact opposite of what our emotions tell us to do?
These are situations that we should be prepared to "Cope Ahead."
What are situations that are particularly difficult for you, ones that you know tend to elicit urges that might cause you to move away from your goal, etc.?
This is something positive that comes from a life-altering or threatening situation.
What is a personal strength from trauma?
Tell us about the dandelion story.
Re-telling of the story about a man with dandelions on his lawn.
What is feeling relief, using old habits, less work, etc.?
This is a potential initial impulse for feeling angry.
What is yelling, fighting, hitting something, etc.?
This is how Coping Ahead can be helpful.
What is allowing us to feel prepared for a particularly challenging situation, rehearsing potential outcomes and options, reviewing what we can do for ourselves before we are in a state of distress, etc.?
This is what SMART in SMART goals stands for.
What is Specific, Measurable, Achievable, Relevant, Time-Bound?
These are the things that Radical Acceptance is NOT.
Approval, Compassion, or love.
Tell us the potential pros and cons of NOT acting on a crisis urge.
Cons: No instant gratification or relief, more stress to use a new skill, etc.
When should we use Opposite Action?
When acting on our initial impulse would not be helpful.
These are components that might be included in a Cope Ahead plan.
What are identified situations, coping tools, plan for what you might say or do, rehearsals of the plan in your own mind?
This is why SMART goals should be clearly measurable.
What is knowing when a goal has actually been met rather than it being open ended or unclear?
Tell us an example of you utilizing Radical Acceptance.
Your own personal example.
This is how writing out pros and cons of acting out on crisis urges can be helpful.
Helps to slow you down, more intentional about the choice to act or not act on a crisis urge, allows you to see all the potential outcomes and options, etc.
Tell us potential Opposite Actions for two emotions (i.e. Sadness, Anger, Jealousy, Disgust, Fear, etc.).
Your own examples of opposite actions.
Tell us an example of you Coping Ahead.
Your own example of coping ahead.
This is what DEAR MAN stands for.
What is Described, Express, Assert, Reinforce, (be) Mindful, Appear Confident, Negotiate?