What is Radical Acceptance?
Radical Acceptance is a DBT skill that teaches you to accept reality as it is, not as you want it to be. This does not mean approving of or condoning the situation, but acknowledging it to reduce emotional resistance and suffering.
Steps to Practice Radical Acceptance
Step 1: Acknowledge Reality
Recognize the facts of the situation, even if they are unpleasant. Say to yourself, "This is what has happened."
Tips:
- Be specific about what you're accepting.
- Avoid denying or minimizing the situation.
Step 2: Accept with Your Whole Self
Use your body, mind, and emotions to commit to acceptance. Let go of resistance and allow yourself to move forward.
Tips:
- Relax your body and release tension.
- Repeat affirming statements like "It is what it is."
Step 3: Focus on the Present
Accept what is happening in this moment rather than fixating on how things "should" be. Practice staying grounded in the now.
Tips:
- Use mindfulness techniques to stay present.
- Avoid ruminating about the past or worrying about the future.
When to Use Radical Acceptance
Radical Acceptance is most helpful in situations where:
- The situation cannot be changed.
- Fighting reality is causing you emotional pain.
- You need to move forward despite challenges.
This skill is not about giving up or approving of the situation, but about freeing yourself from the emotional burden of resistance.
Tips for Practicing Radical Acceptance
To build this skill:
- Practice acceptance daily with small, manageable situations.
- Use affirmations to remind yourself to let go of resistance.
- Combine Radical Acceptance with mindfulness practices for deeper effectiveness.