What Does ACCEPTS Stand For in DBT?

Dialectical Behavior Therapy (DBT) teaches individuals how to regulate emotions, cope with distressing situations, and improve their relationships. One of the core skills taught in DBT is ACCEPTS, an acronym for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations. In this article, we will explore the benefits of learning DBT ACCEPTS and provide an example of how it can be used.

What are DBT ACCEPTS?

ACCEPTS is an acronym for a set of coping skills taught in Dialectical Behavior Therapy (DBT). These skills are designed to help individuals cope with difficult or distressing situations, manage intense emotions, and improve overall well-being. Here's what each letter in ACCEPTS stands for:

A - Activities: Engage in activities to distract yourself from distressing emotions or situations. Examples of activities are reading a book, watching a movie, or going for a walk.

C - Contributing: Do something for someone else. Helping others can increase feelings of well-being and provide a sense of purpose.

C - Comparisons: Compare yourself to others who are less fortunate or have faced similar challenges. This skill can help put things in perspective and reduce feelings of distress.

E - Emotions: Identify and label your emotions. Recognizing your emotions can help you manage them more effectively.

P - Pushing away: Imagine placing your distressing thoughts or emotions on a cloud and watching them drift away. This technique can help reduce the intensity of distressing thoughts or emotions.

T - Thoughts: Focus on positive thoughts or affirmations. For example, "I can handle this situation" or "I am strong and capable."

S - Sensations: Engage in activities that create pleasant physical sensations. For example, taking a warm bath or listening to calming music.

These skills can be used in various situations to help individuals manage intense emotions, reduce distress, and improve overall well-being. They are often combined with other DBT skills, such as mindfulness and interpersonal effectiveness, to create a comprehensive treatment approach.

Benefits of Learning DBT ACCEPTS

Learning DBT ACCEPTS can provide individuals with a wide range of benefits, including:

1. Improved Emotion Regulation: DBT ACCEPTS teaches individuals how to regulate their emotions by distracting themselves from the distressing situation and focusing on something else. This can be particularly helpful for individuals who struggle with intense emotions, such as anxiety or anger.
2. Increased coping Skills: The skills taught in DBT ACCEPTS can help individuals cope with distressing situations more effectively. By learning how to push away negative thoughts and sensations, individuals can reduce the intensity of their distress and increase their ability to cope.
3. Enhanced Self-Awareness: DBT ACCEPTS teaches individuals to focus on their thoughts, emotions, and sensations. By developing greater self-awareness, individuals can identify triggers and warning signs for distress and take action to prevent or manage it.
4. Improved Relationships: Individuals can have more positive interactions with others by improving their emotion regulation and coping skills. DBT ACCEPTS also includes the skill of Contributing, which involves doing something kind for someone else. Individuals can build a more robust support network and have greater overall well-being by improving their relationships.

Example of DBT ACCEPTS

Let's say that Sarah has a history of anxiety and is feeling particularly anxious today. She remembers learning the skill of ACCEPTS in DBT and decides to try it out. She uses the following techniques:

Activities: Sarah decides to walk in the park to distract herself from her anxious thoughts.

Contributing: Sarah decides to call a friend going through a tough time and offer encouragement.

Comparisons: Sarah reminds herself that others have gone through similar situations and come out on the other side.

Emotions: Sarah tries to identify and label her emotions. She realizes she is anxious and acknowledges that it is a normal response to a stressful situation.

Pushing Away: Sarah imagines her anxious thoughts as clouds pass in the sky. She tries to let them go without engaging with them.

Thoughts: Sarah focuses on positive thoughts and affirmations, such as "I am capable of managing my anxiety."

Sensations: Sarah engages in deep breathing exercises to calm her body and reduce physical sensations of anxiety.

Sarah can manage her anxiety more effectively through ACCEPTS and prevent it from becoming overwhelming.

Learning DBT ACCEPTS can provide individuals with a powerful emotion regulation and coping tool. By using techniques such as distracting oneself with activities, pushing away negative thoughts, and engaging in positive self-talk, individuals can reduce the intensity of their distress and improve their overall well-being. If you struggle with intense emotions or difficult situations, consider learning more about DBT and how ACCEPTS can help you.

Grouport offers online DBT Skills Group

If you're looking for an online group therapy session to practice dialectical behavior therapy, the Grouport DBT series by Grouport Therapy is the perfect solution. Our 12-week program equips participants with new skills to replace negative behaviors and emotions that can cause daily life and relationship issues.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.

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