Wise Mind ACCEPTS
The A in "ACCEPTS" stands for _______. Give 1 example:
Activities (clean up a room, play a game, go for a walk, eat your fav food, listen to music, surf the internet, etc.)
Name the 5 senses:
The I in IMPROVE stands for ______. Give 1 example:
Imagery. (imagine being on a beach or in a safe place, imagine your ideal self, imagine being skillful/meeting your goals, listen to a guided imagery, recall a fav memory, etc.)
Give one example of self-soothing with Smell:
Use a scented lotion, light a candle, use perfume or body spray, aromatherapy oils, smell flowers, notice freshly cut grass, etc.
The first C in "ACCEPTS" stands for _______. Give 1 example:
Contributing (volunteer, help a friend, donate to those in need, make a gift for a loved one, send a thoughtful message, etc.)
Give an example of self-soothing with Vision:
Look at art, gaze at the stars, read old letters, look at old pictures, etc.
The R in IMPROVE stands for ______. Give 1 example:
Relaxation. (take a hot bath or shower, take a walk, try yoga, deep breathing, drink hot tea, do a puzzle, meditate, stretch, cuddle with a pet, etc.)
To change our thoughts so we can accept reality. Our choices are made by how we think about reality.
The second C in "ACCEPTS" stands for _______. Give 1 example:
Comparisons. (comparing your situation to something more painful or distressing. Realizing how resilient you are by thinking of someone who isn't coping well, looking at past moments that were similar to what you are experiencing now and acknowledging your progress, etc.)
The E in "ACCEPTS" stands for _______. Give 1 example:
Emotions (Sad? Watch a happy movie. Anxious? Practice deep breathing. Angry? Go for a walk, etc.)
Give 2 examples of self-soothing with Taste:
Have a sweet treat, chew gum, drink tea, have a mint, etc.
The V in IMPROVE stands for ______. Give 2 examples:
Vacation. (spend a day at the mall, get a mani/pedi, do an art project, try something you've never done before, go to a movie, etc.)
Pain + ______= Suffering
Non-Acceptance
The M in IMPROVE stands for ______. Give 2 examples:
Meaning. (Going through this will make me a stronger person, having this experience will help me understand others, there is a silver lining in this crisis, this will help me learn new skills, etc.)
The T in "ACCEPTS" stands for ______. Give 1 example:
Thoughts. (Starting with "A" name objects around you that start with each letter of the alphabet, find objects in the room that all have a specific color, solve a math problem, count up by intervals of 2, etc.)
Give 2 examples of self-soothing with Touch:
Use a favorite lotion, wear a soft item of clothing, play with clay or play dough, get a massage, etc.
The O in IMPROVE stands for ______. Give 2 examples:
One thing at a time. (Say, "I only need to survive this moment", make a list and work only on the first task, do a puzzle and focus only on the puzzle, etc.)
Define Willfulness. Give 2 examples:
Refusing to participate effectively in a situation that is difficult, that you dislike or feel is unfair. Not accepting like as it is. Expecting the things around you to change rather than adapting to your environment. (Doing what you want regardless of if it works, being stubborn, giving up, trying to change things you know won't change, etc.)
The P in IMPROVE stands for ______. Give 2 examples:
Prayer (or peace). (connect with a higher power, meditate, listen to inspiring music, take a walk and connect with nature, etc.)
The S in "ACCEPTS" stands for _______. Give 2 examples:
Sensations. (Hold ice in your hand, take a shower/bath, eat something sour/spicy, etc.)
Give 3 examples of self-soothing with Hearing:
listen to instrumental music, listen to nature sounds, call a friend, listen to rain, listen to your fav music, sing a song, etc.
The E in IMPROVE stands for ______. Give 2 examples:
Encouragement. (Make a list of your positive qualities, listen to a song that will hype you up, say encouraging things to yourself, give yourself credit for successes no matter how small, etc.)
Define Willingness. Give 2 examples:
Doing the best you can with what you have. (accepting reality, doing what the situation calls for, listening to Wise Mind, focusing on what you can change, etc.)
Model the skill "Half Smile, Willing Hands" and explain why it helps in distressing moments.
There is a strong connection between your body and emotions. Your body associates smiling with feeling happy, so mindfully doing a half-smile can help lift your mood. Exposing your palms and wrists indicates to the body and mind that you are not in danger, which can help shift out of fight or flight.