Radical Acceptance Coping Statements

Radical acceptance is a key in keeping my brain level throughout the roller coaster of life.

Radical acceptance is acknowledging “your present situation… without judging the events or criticizing yourself.” Thinking about your situation without feelings can ease the troubled feelings that may arise from whatever you’re dealing with.

In order to remind myself that I can accept whatever comes my way, I’ve curated a list of “Radical Acceptance Coping Statements” that I remind myself of.

  • The present is the only moment I have control over.
  • The present moment is perfect, even if I don’t like what’s happening.
  • Feelings aren’t facts.
  • Here and now only.

There are hundreds, if not thousands, of other coping statements a person can use.

  • This is the way it has to be.
  • All the events have led up to now.
  • I can’t change what’s already happened.
  • It’s no use fighting the past.
  • Fighting the past only blinds me to my present.
  • It’s a waste of time to fight what’s already occurred.
  • This moment is exactly as it should be, given what’s happened before it.
  • This moment is the result of over a million other decisions.

Radical Acceptance Coping Statements

  • I/they did that because it was their ‘job’ at the time.
  • I know it is supposed to be this way right now because that’s how it is.
  • I don’t need to fight reality.
  • I acknowledge what is.
  • I/they have done what I could.
  • This is the reality now.
  • No amount of emotional or mental resistance can change what’s already happened.
  • The best way to prepare for the future is to accept the past and present.
  • I can accept (fill in the blank) if or when it happens in the future.
  • I am at peace with him/her/event/situation.
  • I can handle (fill in the blank).
  • I am, in fact, dealing with (fill in the blank), even if I sometimes think I’m not or think I can’t.
  • Worrying about it or having negative feelings about it won’t change it.
  • Everything has a cause.
  • I can let go of this.
  • Whether or not I accept this, it is still the reality. I can choose to accept it.
  • I can choose to deny reality and suffer, or accept reality and find more peace.
  • I can allow the world to be what it is.

 

Ultimately, shit happens, and there’s not always anything you can do about it … but you can accept it without criticism and judgement with a coping statement.

Do you have a favorite radical acceptance coping statement? Which one of the above strikes you the most? Can you write it on a Post-it note and tuck it away in your wallet for regular viewing? I bet you can.

 

This post inspired by a section in The Dialectical Behavior Therapy Skills Workbook.

Blog Dreams

Since I’m working on Making some changes around Eleventh Street, I’ve been spending quite a bit of time offline doing some old school pen and paper writing.

What am I writing lately?

A blog business plan!

I invested my first bit of effort into research. The question “What do I need to do first?” led me to resources for infopreneurs by Regina. I quickly located her clear, simple, and  easy-to-understand instructions on How to write a blog business plan like an expert.

There is something comforting to me about using a notebook and pen to develop my ideas, and now six pages of my current bullet journal are filled with musings about my vision and my ideal reader and blog categories. I’m overwhelmed thinking about blog products and  services I could offer my ideal readers; addressing affiliates, partnerships, and sponsors before I’ve even decided whether I’ll keep this blog name* is intimidating.

Fleshing out what I want, where I see myself, and what I believe Eleventh Street Lot can accomplish is eye-opening; I have dreams and goals for this place!

What do my blog dreams involve?

  • Words – books, reading, writing, and my own original ones

  • Home Ec -cooking, recipes, groceries, and budgeting

  • Crafting – photography, handmade cards, journaling, coloring, and collages

  • Health – fitness, food, mental health, self-care, and self-improvement


What else would you like to see when you walk down Eleventh Street?

 

*Eleventh Street Lot has a soft spot in my heart, but the name is a mouthful, there are multiple ways to type it (after hearing it, do I use the number or the word eleven?), and I am clarifying a mental image of what the lot on 11th Street consists of.