ACCEPTS (Wise Mind distraction)
What is this for?
Use ACCEPTS when you can't solve the problem right now and you need to get through the moment safely. This is short-term distraction (not avoidance forever).
How to use this page
Step 1 — Name the time window
Choose one:
5 minutes / 20 minutes / 1 hour.
(You're buying time so you don't make it worse.)
Step 2 — Pick ONE letter and do it now
Below are examples (based on the page 333 list in your PDF—expanded with plain language).
A — Activities (do something)
- Do one task you can finish (tiny counts).
- Watch a show or a movie.
- Clean one small area.
- Go for a walk or exercise.
- Read, games, puzzles, music, build/make something.
C — Contributing (help someone)
- Send an encouraging message.
- Do a small favor.
- Give away one thing you don't need.
- Volunteer (even once).
C — Comparisons (zoom out)
- Compare to a time you felt different (and it passed).
- Think of someone coping the same or worse (compassion, not shame).
- Remind yourself: "This moment is not my whole life."
E — Emotions (create a different emotion)
- Comedy, funny clips, joke book.
- Music that shifts your mood (soothing or energizing).
- A story that pulls up a different feeling.
P — Pushing away (temporary mental distance)
- Leave the situation briefly (if you can).
- Imagine putting the problem in a box/on a shelf until later.
- Build an imaginary wall for 10 minutes.
- If ruminating: gently interrupt ("Not now.")
T — Thoughts (fill your mind)
- Count things you see.
- Repeat lyrics.
- Do a puzzle.
- Read.
S — Sensations (strong safe sensation)
- Squeeze a stress ball.
- Hold ice in your hand (briefly).
- Hot/cold shower.
- Stand in rain/snow for a moment (if safe).
Step 3 — Re-check
Ask: "Am I safer / more stable than before?"
- If yes: go to IMPROVE, Self-Soothe, or Problem Solving.
- If no: pick one more ACCEPTS option.