Wise Mind ACCEPTS is a Distress Tolerance DBT skill meant to be used when you're experiencing acute distress. It's a skill you can use instead of a Target Behavior like self-harm or substance use. It's also colloquially known as the distract skill.
ACCEPTS is an acronym that stands for Activities, Contribute, Comparison, Emotions, Pushing Away, Thoughts, and Sensations. You can choose any of the actions from a single letter and you are not expected to do one from each of the letters like some other DBT acronyms. Select an option, try it out, see if it helps and if you're still in distress, try another!
This is a skill many folks rely on early in their DBT journey. It's a relatively simple skill that can be utilized in a variety of settings. It's important not to over-use the skill, however. Distraction can turn into avoidance easily, so use your Wise Mind to make sure you're not avoiding your distress. This skill is to get through a moment, not a whole life. That being said, many of these activities can turn into daily hobbies that build into your Life Worth Living - but the intention behind them is different in that case, as well as length of practice.
I definitely used ACCEPTS a lot during my early DBT journey and I still use it now without even thinking when I'm in distress. Here are my favorite ways to use the skill. Remember to perform whatever your choice is mindfully, focusing fully on the task at hand.
Activities
Watching my favorite movie or TV show
Having a little dance party to upbeat music
Moving my body in some way (QiGong video, taking a walk, exercise, etc.)
Coloring or otherwise being creative
Cleaning
Going to browse the library
Going out to get a little treat
Contribute
Caring for my plants
Brushing my cat
Texting a friend to see how they're doing or offer encouragement
Baking a treat for someone
Comparison
Reflecting on how far I've come
Reflecting on what I can do now that I couldn't do earlier in my healing journey
Practicing gratitude that my basic needs are met
Emotions
Watching funny or cute videos
Listening to music that makes me feel good
Having a good cry
Pushing Away
Imagining putting my distress in a box, locking it, and putting it on a rocket or catapult into space
Other cognitive defusion exercises like Conveyor Belt
Thoughts
Singing a song or piece of a song repeatedly
Counting floor or ceiling tiles (works well at the doctor or dentist, for example)
Reciting my ABCs
Counting backwards
Sensations
Taking a shower or bath
Stretching
Mindfully applying lotion
Cuddling with my cat
Making coffee, tea, or cocoa
Sucking on a hard candy
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