ACCEPTS is a great DBT Skill to use

Hey everyone! Ever felt so overwhelmed by emotions you just didn't know what to do? I totally get it. Before I learned about DBT, my emotional responses often felt out of control. That's when I stumbled upon the ACCEPTS skill, and seriously, it's like having a secret weapon for emotional regulation. It’s one of those DBT skills that makes a real difference when you need to cope in the moment. Think of it like being a detective, as my little reminder says (you know, 'Watson can tell you about ACCEPTS' – a fun way to remember!). You're investigating ways to cope. Each letter of ACCEPTS offers a path to calm down and regain control when things feel too much. It's all about finding healthy distractions and self-soothing techniques to navigate intense moments without making things worse. Let’s break down what each part means and how I try to use them: A - Activities: When I'm spiraling, sometimes just putting on my favorite music and dancing, going for a walk, or doing a simple chore like washing dishes can shift my focus. It’s about engaging in something to distract myself, anything that takes my mind off the distress, even for a few minutes. It doesn't have to be a grand activity; even coloring or playing a quick game on my phone can work wonders. C - Contributing: I've found that helping someone else, even in a small way, really pulls me out of my own head. Maybe it's sending a supportive text to a friend, watering a neighbor's plants, or even just leaving a kind comment online. It gives me a sense of purpose and a positive boost, which can counteract negative feelings. C - Comparisons: This one can be tough, but it's powerful. When I feel like my world is ending, I try to gently remind myself of past times I've overcome challenges, or even think about others facing even tougher situations. It helps put things into perspective, not to diminish my feelings, but to add context and remind me that I've gotten through hard things before. E - Emotions (opposite): This is about actively trying to create an opposite emotion. If I'm feeling really sad, I might watch a super funny comedy or listen to upbeat music. If I'm angry, I might try some gentle meditation to cultivate peace. It’s about changing the channel on my emotional state, even if it's just for a short while. P - Pushing Away: Sometimes, when an intense thought or feeling surfaces, I imagine literally pushing it away, like a cloud in the sky. Or I'll leave the room, change my environment, or mentally block it out for a bit. It’s not about avoidance long-term, but creating a temporary distance from what's overwhelming me RIGHT NOW, giving myself a moment to regroup. T - Thoughts: Engage your mind! This could be doing a puzzle, reading a captivating book, solving a crossword, or even just counting things around me. Anything that requires mental focus can divert attention from distressing thoughts. It’s like giving your brain a different, less stressful task to chew on. S - Sensations: This is about using intense physical sensations to ground yourself. Holding ice cubes, taking a cold splash on my face (if safe and appropriate), eating something sour or spicy, or even squeezing a stress ball really hard. It brings you back to the present moment and can interrupt overwhelming emotional intensity. Remember, ACCEPTS isn't about ignoring your problems forever. It's a crisis survival skill, a way to get through intense moments without making things worse. It gives you space to breathe, regulate, and then approach your situation more effectively. These #EmotionalRegulation skills from DBT have truly transformed how I handle stress and overwhelming feelings. Give them a try!