Radical Acceptance

-it simply means you are acknowledging reality

-you are acknowledging what happened or what’s currently happening, because fighting reality only intensifies our emotional reaction

-fighting reality only creates suffering; while pain is inevitable, suffering is optional

-practicing acceptance actually leads the way to problem solving

-it is about saying yes to life, just as it is

-it is difficult to accept what you don’t want to be true, and it’s more difficult to not accept, not accepting pain brings suffering

Components of radical acceptance-

-accept what is

-realize what we can and can’t control

-look at the situation from a non-judgemental perspective

-acknowledge the facts of the situation

-stop fighting reality

-learn how to live in the present moment despite our pain

Questions to ask yourself to understand your pain-

-what were the events that lead to the painful situation?

-what part did you and others play in causing this situation?

-what control did you have over these precipitating events and what did you not control?

-how did you respond when the situation happened?

-how did your response change the way you and others thought and felt?

-what could you have done differently to reduce the suffering you feel or the suffering of others?

-what about the situation would have been different if you had practiced radical acceptance?

Reality Acceptance Skills-

-mindfulness-observing, describing, and participating in your physical sensations, and doing it non-judgementally and effectively

-crisis survival-learning to contribute, occupy yourself with activities, make comparisons, use opposite emotions, push away from non-reality, and examine thoughts and emotions

-self-soothing using your five senses

-improving the moment by using imagery, meaning, prayerm relaxation, doing one thing at a time, vacationing, and encouraging

-identifying pros and cons

-mentally and physically accepting your reality

-having the willingness to accept things as they are

-turning your mind towards reality

-reducing vulnerability by treating physical illness, eating, sleeping, and exercising properly

-building mastery

-building positive experiences

-being mindful of present emotions

-avoiding acting out of emotion

-acceptance skills like half-smiling, an expression that brings the reality from your body to your mind

-interpersonal efffectiveness-a means of interacting with others in positive, productive ways, using techniques like objectiveness effectiveness, relationship effectiveness, and self-respect effectiveness

Benefits of Radical Acceptance-

-accepting yourself completely gives you the ability to care for yourself in a strong, realistic way

-helps regulate your emotions so that you can stop bouncing between positivity and despair, but rather maintain a clear, calm focus on your unique identity and needs

when you learn to accept yourself realistically, you give yourself the power to change and become more like who you want to be

-the changes you make can lead to better relationships, more work success, and a more peaceful outlook on life