ACCEPTS Distraction Skills
Seven healthy ways to distract yourself from an urge or a painful emotion until the wave passes and you can think clearly again.
About this tool
ACCEPTS is a set of distraction skills from the distress tolerance module of dialectical behavior therapy. Distraction sometimes gets a bad name, but used skillfully it is a healthy way to get through a painful moment you cannot fix right now, without turning to something harmful like self-injury, substances, or lashing out.
The idea is simple: when an emotion or urge is at its peak, it will not stay there. Most urges crest and fall within minutes if you do not act on them. ACCEPTS gives you concrete ways to occupy your attention so the wave can pass on its own, buying you time until you can either solve the problem or use another skill.
ACCEPTS stands for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations. It pairs well with the other distress tolerance skills. Use the faster body-based skills like TIPP when emotion is at a crisis level, and ACCEPTS when you have a bit more room and just need to get through the next stretch of time.
- Linehan MM. DBT Skills Training Manual. 2nd ed. Guilford Press; 2015.
- Linehan MM. DBT Skills Training Handouts and Worksheets. 2nd ed. Guilford Press; 2015.
ACCEPTS Distraction Skills FAQ
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations. They are seven DBT distraction skills for getting through a painful moment without making it worse.
Isn't distraction just avoidance?
Not when used skillfully. ACCEPTS is deliberate, time-limited distraction to ride out a peak in distress, after which you return to solving the problem or accepting it. Avoidance is escaping a problem indefinitely.
When should I use ACCEPTS instead of TIPP?
Use TIPP when emotion is at a crisis level and you need fast physical relief. Use ACCEPTS when you have a little more room and simply need to get through the next stretch of time until the urge fades.