Basics
What kind of skill is radical acceptance?
distress tolerance skill
Provide an example of an acceptance mindset.
It shouldn't be this way -> It is what it is
True or false: Turning the mind is a skill that can be used to radically accept something.
True
Provide an example of "paced breathing."
breathing in for 5 seconds and out for 7 seconds
Define radical acceptance.
When you accept things the way they are without resistance.
Finish this sentence: Remember to avoid ____ and that acceptance is not ____.
avoid judgment and acceptance is not approval
Is this sentence an example of turning the mind or not turning the mind?
Letting anger and resentment control your decision making.
not turning the mind
What kind of technique is the "ACCEPTS" skill?
distraction technique
What are the goals of reality acceptance skills?
(1) reduce suffering; (2) increase a sense of freedom; (3) come to terms with the facts of life
Name three ways you can practice radical acceptance everyday.
1) Accepting when someone curs in line at the grocery store
2) Accepting that someone cut you off while driving
3) Accepting that someone next to you is chewing loudly
Complete this analogy: Turning the mind is like ____.
facing a fork in the road
Name 3 imagery activities.
visualize a safe space
remember a happy time
make up a calming, fantasy world
What needs to be accepted?
(1) the facts of reality as it is; (2) everyone encounters obstacles, focus on what you can control; (3) everything has a cause, even situations that cause pain; (4) life can be worth living even with painful moments
What does practicing radical acceptance entail?
Name 4 positive affirmations that encourage you to accept reality as it is.
Open to interpretation
What 4 states can make you more emotionally vulnerable and can fuel impulsive behaviors?
hungry, angry, lonely, and tired
Remember that radical acceptance is NOT
(hint: 5 things)
(1) approval; (2) compassion; (3) love; (4) passivity; (5) resistance to change
What are the steps to radical acceptance?
(1) observe; (2) can't change reality; (3) causes for reality; (4) accepting with the whole self; (5) opposite action; (6) cope ahead; (7) body sensations; (8) allow emotions; (9) life is worth living; (10) pros and cons of resisting acceptance
What are the 4 steps to turning the mind?
1. observe
2. make an inner commitment
3. do it again
4. develop a plan
Explain paired muscle relaxation.
1. Deep breath in and tense your body
2. Hold the tension and your breath (notice it)
3. Exhale and relax
4. Notice the difference