How to Deal with Stress and Anxiety using ACCEPTS acronym.
In the moment, distressing emotions may seem impossible to overcome. However, over time, these emotions will lessen in intensity, and eventually fade away. The acronym ACCEPTS outlines seven techniques for distracting yourself from distressing emotions until they pass.
Activities
Do an activity that requires thought and concentration.
Read a book.
Write in a journal.
Do a work project or school assignment.
Play a sport.
Contributing
Do something that allows you to focus on another person.
Ask a friend about their day.
Make a gift for a loved one.
Volunteer.
Send a thoughtful card.
Comparisons
Put your situation in perspective by comparing it to something more painful or distressing.
Think of a time when you were in more distress and realize how things are not as bad right now.
Realize how resilient you are by thinking of someone who is coping less well thank you are.
Emotions
Do something to create a new emotion that will compete with your distressing emotion.
Sad? Watch a happy movie.
Anxious? Practice deep breathing.
Angry? Go for a walk.
Pushing Away
Avoid a painful situation or block it from your mind using a technique such as imagery.
Try to delay harmful urges for one hour. If the urge doesn’t pass, put it off for another hour.
Imagine putting your negative thoughts in a box, taping it shut, and putting it in the back of your closet.
Thoughts
Use a mental strategy or an activity to shift your thoughts to something neutral.
Starting with the letter “A” name objects around you that start with each letter of the alphabet.
Count a specific object around you (e.g. bricks, trees…)
Sing a song out loud or recite it in your head.
Sensations
Find safe physical sensations to distract your from distressing emotions.
Hold an ice cube in your hand.
Eat something sour or spicy.
Take a cold shower.