Distract with ACCEPTS
Engage in activities that require thought, concentration, and will get your blood pumping. This could be anything from doing a hobby you enjoy to intense exercise.
Focus on someone or something other than your current situation. Do a random act of kindness, volunteer, or anything else that might contribute to a good cause.
Compare your situation to something worse. Remember a time when you were in more distress or compare your situation to someone else going through something more difficult.
Do something that will create a compelling emotion. Watch a scary movie, have someone tell you a funny story, listen to calming music.
Do away with the negative thoughts by pushing them out of your mind. Imagine writing your problem on a piece of paper, crumbling it up, and throwing it away.
When your emotions feel overwhelming, change your focus to your thoughts. Count to ten, recite a poem in your head, sing a song.
Find physical sensations to distract you from intense negative emotions. Hold an ice cube, eat something sour, rub something soft against your cheek.
The TIPP skills change your body chemistry to reduce feelings of being overwhelmed.
Radical acceptance means accepting this moment and the circumstances exactly as they are.
Walking the Middle Path
One of the goals of DBT is to “walk the middle path.”
Emotion regulation skills focus on understanding emotions, building resilience, and decreasing both vulnerability and suffering through skill use.
Not only do our relationships impact our emotions, our emotions impact our relationships.