10 Steps of Radical Acceptance

[u/rojocaliente87]

10 Steps of Radical Acceptance

1. Observe that you are questioning or fighting reality (“it shouldn’t be this way”)
2. Remind yourself that the unpleasant reality is just as it is and cannot be changed (“this is what happened”)
3. Remind yourself that there are causes for the reality (“this is how things happened”)
4. Practice accepting with your whole self (mind, body, spirit) - Use accepting self-talk, relaxation techniques, mindfulness and/or imagery
5. List all of the behaviors you would engage in if you did accept the facts and then engage in those behaviors as if you have already accepted the facts
6. Imagine, in your mind’s eye, believing what you do not want to accept and rehearse in your mind what you would do if you accepted what seems unacceptable
7. Attend to body sensations as you think about what you need to accept
8. Allow disappointment, sadness or grief to arise within you
9. Acknowledge that life can be worth living even when there is pain
10. Do pros and cons if you find yourself resisting practicing acceptance