08/26/2026
Distress tolerance is one of the four main DBT concepts, and as a therapist, I make it a point to practice the same coping skills I teach my clients! One of my favorite tools is the ACCEPTS acronym. Please remember that you do not have to implement every letter or even go in order; the goal is to find a few specific skills that work for you to provide healthy distraction during times of distress or persistent anxiety.
Here is a breakdown of how to use ACCEPTS:
- A- Activities: Engage in something new to help distract your mind!
- C- Contribution: Focus on being of service to others. This doesn't have to cost money; you could volunteer, write an encouraging note to a friend, or walk a dog at a local shelter. Contributing helps us get out of our own "stuff" and feels great to help others. - --
-C- Comparison: Compare your current situation to another's to help gain perspective. The goal isn't to invalidate your own distress, but simply to shift your vantage point.
- E- Emotions: Engage in the direct opposite of the emotion causing you distress! If you are feeling sad, try watching a comedy; if you are anxious, attempt a calming activity.
- P- Push away: We often say "one day at a time" for a reason. Push the distress aside for the moment and tell yourself, "This is a tomorrow problem, and I will deal with it then."
- T- Thoughts: Use intellectual stimulation to distract from distressful thoughts. Pick a topic you're curious about—like rain forests, a specific celebrity, or koala bears—and look up articles or YouTube videos to get your brain thinking about something else!
- S- Senses: Engage your five senses (touch, taste, smell, sight, and hearing) in pleasant, grounding experiences!
Post written and provided by: Anna Grace Chandler from Chandler Clinical Services LLC
The photo below shows me engaging in "A" by trying out a new activity: running! This has turned into an excellent coping skill for myself. I even joined a running club and am participating in races!
