Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

Using A.C.C.E.P.T.S. It is a given that intense feelings will usually lessen over time. But, what do you do while that is happening? ACCEPTS provides a guide for what you can do to distract yourself when you feel too distressed to deal effectively with your emotions. Below each category, fill in a possible example from your own life.

ACTIVITIES : Take part in an activity that will distract you from the issue at hand. It is usually best to do something that interests you and is somewhat involved so you can actually pay attention to it. Maybe a good book or a hobby.

CONTRIBUTING: Helping other people (e.g., volunteering) has multiple advantages. First, it takes the focus off your own troubles. Second, it will make you feel good to do something positive for others.

COMPARISONS: Compare your present situation to a worse time in your or someone else’s life. Everything is relative. It could always be worse and, most likely, has been in the past. Reframing your situation will most likely make you feel better

EMOTIONS : Perform a behavior that will cause the opposite emotion. For example, if you feel anxious, do some mindfulness meditation or a relaxation exercise.

PUSHING AWAY: Do something to get rid of negative thoughts. Write them down or scream them out and forget about them for a while.

THOUGHTS: Focus on some unrelated thoughts, like the words to a song or a happy memory.

SENSATIONS : Sometimes physical sensations can make you forget about negative feelings. Eating something spicy or taking a cold shower can help.