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DBT ACCEPTS: A GUIDE TO DISTRESS TOLERANCE SKILLS IN DIALECTICAL BEHAVIOR THERAPY
Dialectical Behavior Therapy (DBT) is a widely recognized form of cognitive-behavioral therapy designed to help individuals regulate emotions, develop healthy coping mechanisms, and improve interpersonal relationships. One of the core components of DBT is distress tolerance, which includes a set of skills to help individuals manage emotional crises without making impulsive decisions.
Among these distress tolerance skills, the ACCEPTS acronym stands out as a powerful strategy. In this article, we’ll explore DBT ACCEPTS, its practical applications, and how it can help individuals effectively navigate distressing situations.
What is DBT ACCEPTS?
DBT ACCEPTS is a set of distress tolerance skills that provide temporary relief during emotional crises. The acronym stands for:
- A: Activities
- C: Contributing
- C: Comparisons
- E: Emotions
- P: Pushing Away
- T: Thoughts
- S: Sensations
Each component serves as a healthy distraction technique, helping individuals cope with overwhelming emotions until they can process them in a more balanced state.
Breaking Down the ACCEPTS Skills
Let’s take a deeper look at each of the skills within the ACCEPTS framework:
1. Activities
Engaging in activities is a great way to shift focus away from distressing emotions. Activities can be anything that requires mental or physical effort, such as:
- Exercising (walking, running, yoga)
- Reading a book
- Watching a favorite TV show or movie
- Cooking a meal
- Engaging in a hobby (painting, music, writing)
By participating in meaningful activities, you can create a temporary distraction from emotional pain and gain a sense of accomplishment.
2. Contributing
Helping others can be an effective way to shift attention away from personal distress. Acts of kindness can foster a sense of purpose and connection. Some ways to contribute include:
- Volunteering at a local charity
- Offering support to a friend or family member
- Writing a positive review for a small business
- Donating clothes or food to those in need
Engaging in acts of service can increase feelings of self-worth and reduce negative emotions.
3. Comparisons
Comparing your current situation with past struggles or with those who may have it worse can provide perspective. This technique is not about invalidating emotions but rather recognizing resilience and past successes. Examples of helpful comparisons include:
- Reflecting on how you overcame a similar challenge in the past
- Reading stories of people who have faced and overcome adversity
- Reminding yourself of personal growth and progress
4. Emotions
Sometimes, inducing a different emotion can help override distressing feelings. This can be done by engaging in activities that evoke positive emotions, such as:
- Watching a comedy show
- Listening to uplifting music
- Reading motivational quotes
- Practicing gratitude by listing things you are thankful for
Shifting emotions can help create a break from distress and lead to more balanced thinking.
5. Pushing Away
When emotions become too overwhelming, temporarily pushing away distressing thoughts can be beneficial. This does not mean suppressing emotions indefinitely but rather setting them aside for a moment to gain control. Techniques include:
- Imagining placing the distressing thought in a box and setting it aside
- Distracting yourself with another task
- Telling yourself, “I will deal with this later”
This technique allows time to regain composure before addressing the distressing issue.
6. Thoughts
Redirecting thoughts toward something neutral or positive can be an effective coping mechanism. Some ways to engage in thought distraction include:
- Counting backward from 100
- Solving puzzles or brain games
- Repeating a mantra or affirmation
- Reciting song lyrics or poetry
By shifting focus to structured thoughts, individuals can create mental space away from emotional distress.
7. Sensations
Engaging the senses can ground an individual in the present moment and reduce distressing emotions. Some effective sensory activities include:
- Holding ice cubes in your hand
- Taking a cold shower
- Eating something sour or spicy
- Using aromatherapy (lavender, peppermint, citrus scents)
Activating the senses creates a physiological shift that can distract from emotional distress.
How to Use ACCEPTS Effectively
While ACCEPTS is a powerful distress tolerance tool, it is most effective when practiced regularly. Here are some tips to incorporate ACCEPTS into daily life:
- Identify your triggers – Recognize situations that cause emotional distress.
- Create a go-to list – Write down activities from each ACCEPTS category that work best for you.
- Practice during non-crisis moments – Familiarity with these techniques will make them easier to use when needed.
- Combine skills – For example, engage in an activity while listening to music to enhance the effect.
- Reflect on effectiveness – Keep a journal to track which skills help the most.
Benefits of Practicing ACCEPTS
Regularly using ACCEPTS can provide several mental health benefits, including:
- Increased ability to manage emotional crises
- Reduction in impulsive behaviors
- Improved emotional resilience
- Greater self-awareness and control
- Enhanced problem-solving skills
DBT ACCEPTS is a powerful and practical framework for managing emotional distress in a healthy way. By using Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations, individuals can develop stronger coping mechanisms and reduce impulsive reactions to distress. If you struggle with emotional regulation, consider integrating ACCEPTS into your daily routine and seeking professional guidance from a DBT therapist. With practice, these skills can empower you to handle life’s challenges with greater ease and confidence.
If you’re ready to experience the transformative power of group therapy, we invite you to reach out and learn more about Anchor’s services by clicking here. Our team is here to help you take the next step toward healing and connection. Contact us today to begin your journey.