ACCEPTS Skills

Coping Skills

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ACCEPTS Skills

ACCEPTS is a DBT distress tolerance skill that uses healthy distraction to help you survive crisis moments. When emotions are overwhelming and you can't solve the problem right away, these seven strategies help you ride out the wave without making things worse.

Distraction isn't avoidance—it's a deliberate pause that gives your nervous system time to calm down so you can respond more effectively later. The goal is survival, not solving the problem in the moment.

The ACCEPTS Technique

A - Activities Do something engaging that requires focus: clean, cook, game, craft, exercise, read, or work on a project.

C - Contributing Help someone else to shift focus outward: volunteer, do a favor, send an encouraging message, or perform a random act of kindness.

C - Comparisons Compare to times you coped well with similar situations, or to others facing challenges. This isn't about minimizing your pain—it's about perspective.

E - Emotions Generate opposite emotions: watch comedy when sad, listen to calm music when angry, read something inspiring when hopeless.

P - Pushing Away Mentally put the problem in a box or on a shelf to deal with later. Visualize literally pushing it away, or tell yourself "I'll handle this at [specific time]."

T - Thoughts Occupy your mind with neutral content: count backwards from 100, do puzzles, list categories (states, animals, songs), recite lyrics or poems.

S - Sensations Use strong physical sensations to shift focus: hold ice, snap a rubber band, take a cold shower, eat something spicy or sour, listen to loud music.

When to use ACCEPTS:

•When emotions are at 6-7/10 intensity (for higher intensity, try TIPP first)

•When you have urges to act destructively

•When the situation can't be solved right now

•When you need to function despite emotional pain

•When you need to buy time before making decisions

Making it work:

•Choose activities that genuinely engage your attention

•Have a go-to list ready before crisis hits

•Combine multiple strategies for stronger effect

•This is short-term crisis management, not avoidance

•Return to address the underlying issue when calm

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