Distract with Wise Mind ACCEPTS
This can be effective in the short term to help cope with distress.
Distraction
Name all 6 self-soothe senses
Vision, Hearing, Smell, Taste, Touch, Movement
There are ways to improve the moment we are in by managing what we are doing ________
Internally
A stands for (and give an example of what works for you)
Activities (Do Something)
How can you use Vision to self-soothe?
Go to your favorite place and take in all the sights; look at a photo album; zone out to a poster/picture; notice colors in a sunset; people watch.
I stands for ____ (and give an example of how that can help IMPROVE the moment)
Imagery; Imagine very relaxing scenes of a calming, safe place. Imagine things going well; imagine coping well. Imagine painful emotions draining out of you like water out of a pipe.
C stands for (and give an example of what works for you)
Contribute to (do something nice for) someone
How can you use Hearing to self-soothe?
Listen to your favorite music and play it over and over again; pay attention to sounds in nature (birds, rain, thunder, traffic); play an instrument or sing; listen to a sound machine.
O stands for _____ (and give an example of how that can IMPROVE the moment)
One thing in the moment; Focus your entire attention on what you are doing right now. Keep your mind in the present moment. Be aware of body movements or sensations while you’re walking, cleaning, eating.
C and E stand for (and give examples of what works for you)
Comparisons and Emotions (Compare yourself to those less fortunate and Create different emotions)
How can you use Smell to self-soothe?
Put on your favorite lotion; use a scented aftershave or body wash; make cookies or popcorn; smell freshly brewed coffee; go to the park and “smell the roses.”
Find or create some purpose, make lemonade out of lemons.
These are examples of which IMPROVE skill?
Meaning
P, T, and S stand for (and give examples)
Pushing away (Push the painful situation out of your mind temporarily), Thoughts (Replace your thoughts), and Sensations (Intensify other sensations)
What's your favorite way to self-soothe? Does it work?
No wrong answers :)
Cheerlead yourself. Repeat over and over: “I can stand it,” “It won’t last forever,” “I will make it out of this,” I’m doing the best I can.”
This is an example of which IMPROVE skill?
Encouragement