ACCEPTS skills in DBT

ACCEPTS is a DBT distress tolerance skill for distracting yourself from a crisis until intense emotion passes. It's a crisis-survival tool — a way to get through the moment without making it worse.

What ACCEPTS stands for

• Activities — do something absorbing that occupies your attention.
• Contributing — do something for someone else; shift focus outward.
• Comparisons — compare to a time you coped, or to others facing more.
• Emotions (opposite) — generate a different emotion (a funny video, uplifting music).
• Pushing away — mentally set the situation aside for a while.
• Thoughts — fill your mind with other thoughts (count, recite, plan).
• Sensations — use a strong, safe sensation (cold water, a sharp taste) to ground yourself.

How to use ACCEPTS well

Distraction is a bridge, not a destination. ACCEPTS gets you across the peak of an emotional wave so you can come back to the situation from a steadier place — then use skills like problem solving or emotion regulation. It sits alongside TIPP and STOP in the distress tolerance module.

Where ACCEPTS fits

ACCEPTS is one of the distress tolerance skills within the broader DBT skills set. New to DBT? See what DBT skills are.

Learn to use it in a live class

Our Introduction to DBT Skills course teaches ACCEPTS and the full distress tolerance module live over Zoom.

Common questions

What does ACCEPTS stand for in DBT?

ACCEPTS stands for Activities, Contributing, Comparisons, Emotions (opposite), Pushing away, Thoughts, and Sensations. It’s a DBT distress tolerance skill for distracting yourself from a crisis until the emotional intensity passes.

When should I use the ACCEPTS skill?

Use ACCEPTS during a crisis, when the emotion is too intense to problem-solve and acting on the urge would make things worse. It buys time by shifting your attention until you can respond more skillfully.

Is distraction the same as avoidance?

No. ACCEPTS is a deliberate, short-term way to get through a wave of intense emotion — not a way to permanently avoid a problem. Once the intensity drops, you return to the situation with skills like problem solving.