Have you ever experienced something out of your control that causes significant emotional and mental distress for some period of time? Something that you just do not know how to cope with and move on from? Radical acceptance might be something for you to start practicing.
What is radical acceptance?
Radical acceptance is the practice of dealing with difficult emotions and situations, and accepting reality as it is without judgment. It involves recognizing that there are some things in life that are beyond our control and that fighting against them only causes more suffering. This practice helps us to develop a non-judgmental and compassionate attitude towards ourselves and others. It also helps us to focus on what we can do to cope with the difficult circumstances in a healthy and productive way. This does not mean we allow, accept, or approach the situation. Instead, it involves an intention of not allowing the pain to turn into suffering. This practice can be particularly helpful in managing anxiety, depression, and other mental health challenges. It also can improve overall well-being and resilience in the face of adversity.
How does one practice radical acceptance?
The first step is to recognize the reality of the situation. Notice and accept the situation as it is, without judgment or resistance. This can involve recognizing what difficult emotions you are feeling and the circumstances that are out of your control.
The second step is to choose a non-judgmental mindset, nurturing a compassionate and accepting attitude toward yourself and others. It is important to avoid judging or blaming yourself or others for the situation.
The third step is to focus on what you can control. Instead of dwelling on what you cannot control, focus on what you can do to cope with the situation in a healthy and productive way. This may involve seeking support from family or friends, practicing self-care activities, or seeking professional help from a therapist or counselor.
Example
An example of what a thought might look like when practicing radical acceptance might be: “I am feeling sad about this situation, and it is okay to feel this way. I cannot change what has happened, but I can choose to accept it and focus on what I can do to move forward.” This thought acknowledges the reality of the situation, accepts the emotion of sadness without judgment or resistance, and shifts the focus to what can be done to cope and move forward. Check out this TherapistAid worksheet for more examples. https://www.therapistaid.com/worksheets/dbt-radical-acceptance
Review
Radical acceptance involves taking the time to accept what you cannot control, control what you can, such as your emotions, and coping with those emotions. It is not a skill that can be learned and successfully accomplished over night. It will take some time to re-wire your thoughts to be more radical. Start working on radical acceptance today and notice how the pain no longer turns into suffering.
About Therapist Bethany Winter, MA, LPC Barnum Counseling
Cuncic, A. (2022, November 3). What is radical acceptance? Verywell Mind. Retrieved April 21, 2023, from https://www.verywellmind.com/what-is-radical-acceptance-5120614
(n.d.). Radical acceptance examples (worksheet). Therapist Aid. Retrieved April 21, 2023, from https://www.therapistaid.com/therapy-worksheet/dbt-radical-acceptance
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