Learn ACCEPTS

ACCEPTS is an acronym representing six effective coping strategies used in Dialectical Behavior Therapy (DBT) to help individuals manage overwhelming emotional distress without resorting to harmful behaviors. This technique is especially helpful for people struggling with Borderline Personality Disorder (BPD) and other conditions involving emotional dysregulation. The skill provides alternative ways to tolerate intense feelings by engaging the mind and body differently. Here's a detailed breakdown of each component: 1. Comparisons (C): This involves reminding yourself that others have faced difficulties and survived, fostering resilience through perspective. Reflecting on others' strength can provide comfort and hope. 2. Activities (A): Engaging in simple tasks such as scrubbing the hearth, solving riddles, polishing boots, or humming a tune helps shift focus and grounds you in the present moment. Doing physical actions can interrupt the cycle of painful emotions. 3. Contributing (C): Performing small acts of kindness for someone else can alleviate your own suffering by creating connection and purpose. Helping others provides meaningful distraction and emotional relief. 4. Emotions (E): Change your emotional channel by intentionally invoking a different feeling, such as reading a comic to induce humor. This strategy helps interrupt intense negative emotions temporarily. 5. Pushing Away (P): Gently setting the painful feeling aside—not permanently but for now—creates mental space. Visualize closing a window on that emotion to reduce its immediate intensity. 6. Thoughts (T): Occupy your mind with engaging content like reciting poems or recalling fond memories. This distraction helps reduce rumination and emotional overwhelm. 7. Sensations (S): Ground yourself through physical sensations, such as holding something cold or sipping tea, to anchor your awareness in your body rather than your distressing emotions. ACCEPTS does not aim to erase pain but to help endure it by providing manageable tools for emotional regulation. As referenced in the skill spotlight, the metaphor "some storms must be endured, not escaped" illustrates the importance of resilience and steady self-care. Implementing ACCEPTS consistently can strengthen one's ability to cope without avoidance or self-destructive behaviors, making it a valuable part of BPD recovery and DBT therapy. Integrating these simple yet powerful strategies into daily life offers anchors during times when stopping alone isn't enough and emotions remain heavy.