A way to remember these skills is the phrase: “Wise Mind ACCEPTS”
Distracting Attention
With Activities:
- Refocus your attention to a task you have to get done
- Watch TV or a movie
- Clean a room in your house
- Find an event to go to
- Play a computer/video game
- Go for a walk
- Play a sport
- Go out for a meal
- Call a friend
With Contributing:
- Find somewhere to volunteer
- Surprise someone with something nice
- Give away things you don’t need
- Send an encouraging message
- Call someone just to say hi
- Do something thoughtful
With Comparisons:
- Compare how you are feeling now to a time you felt different
- Think about people coping the same as you (you’re not alone)
With Opposite Emotions:
- Reread a book that opened up your emotions
- Read old letters
- Half a deep conversation
- Write yourself a letter to your younger self
With Pushing Away:
- Push the situation away by leaving it for a while
- Leave the situation mentally
- Build an imaginary wall between you and the situation
- Block images and thoughts from your mind
- Notice ruminating and say NO
- Refuse to think about the painful aspects of the situation
- Put the pain in a box and put it away for a while
With Other Thoughts:
- Count to ten or counting items
- Repeat words to a song in your mind
- work on a puzzle
- Read a book
- Try and learn something new
With Other Sensations:
- Squeeze a rubber ball really hard
- Listen to very loud music
- Hold ice in your hand
- Go out in the rain or snow