The ACCEPTS Framework for Crisis Survival
Seven Distraction Strategies to Ride Out Emotional Storms
The ACCEPTS Framework for Crisis Survival
Seven Distraction Strategies to Ride Out Emotional Storms
The ACCEPTS Framework for Crisis Survival
Seven Distraction Strategies to Ride Out Emotional Storms
When intense emotions hit, they can feel permanent, but research on how long emotions last finds that they do pass, and that rumination is what keeps them going longer (Verduyn & Lavrijsen, 2015). The ACCEPTS technique, drawn from Dialectical Behavior Therapy distress tolerance skills, provides seven evidence-based strategies for weathering emotional crises without making the situation worse. The goal is not to suppress your feelings but to buy time until the intensity naturally subsides.
Engage in an activity that demands focus and concentration to redirect your attention away from the distressing emotion. Choose something absorbing enough that it occupies your working memory.
Work on a puzzle, follow a new recipe, do a challenging workout, organize a drawer, or play a strategy game.
Shift your attention outward by doing something kind for another person. Prosocial behavior activates reward pathways in the brain and reduces self-focused rumination.
Text a friend to check in on them, prepare a meal for a neighbor, write a thank-you note, or volunteer your time.
Place your current situation in perspective by comparing it to a time when you faced something harder and survived. This is not about minimizing your pain but about reminding yourself of your resilience.
Recall a past crisis you got through, or consider how your situation might look a year from now.
Generate a competing emotional state by deliberately doing something that evokes a different feeling. Emotions are harder to sustain when a contrasting emotion is activated simultaneously.
If anxious, listen to calming music. If sad, watch a comedy. If angry, look at photos that make you feel grateful.
Mentally set the distressing thought or emotion aside for now by visualizing it as something external to you. This is a temporary containment strategy. You can come back to the thought once you are more regulated.
Imagine placing the worry in a locked box, setting it on a shelf in a cloud, or writing it on paper and putting it in a drawer.
Occupy your mind with a cognitively demanding task so there is no mental bandwidth left for rumination. The more concentration the task requires, the more effective it will be.
Count backward from 500 by 7s, name a country for every letter of the alphabet, or recite the lyrics of a favorite song.
Use safe, strong physical sensations to redirect your nervous system's attention. Intense sensory input can interrupt the emotional spiral by engaging your brain's orienting response.
Hold ice cubes in your hands, splash cold water on your face, bite into a lemon, or snap a hair tie on your wrist.
Practice Section
Choose an emotion you frequently find overwhelming. For each letter of ACCEPTS, write down a specific strategy you will use when that emotion arises. The more concrete and personal your plan, the easier it will be to use in a crisis.
References
- Verduyn, P., & Lavrijsen, S. (2015). Which emotions last longest and why: The role of event importance and rumination. Motivation and Emotion, 39(1), 119-127. https://doi.org/10.1007/s11031-014-9445-y
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See also
Clinical guides that use this worksheet
Common Questions
What is The ACCEPTS Framework for Crisis Survival?
When intense emotions hit, they can feel permanent, but research on how long emotions last finds that they do pass, and that rumination is what keeps them going longer (Verduyn & Lavrijsen, 2015).
How do I use The ACCEPTS Framework for Crisis Survival?
Use this mnemonic to remember key skills. Practice filling in examples from your own experience. Try recalling the acronym from memory before looking — active recall strengthens learning.
Is The ACCEPTS Framework for Crisis Survival free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
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Yes. Switch the worksheet to "Type on Screen" mode to fill in the fields directly in your browser before printing. Pro members can also save their entries across sessions and export the completed worksheet as a branded PDF.
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