How to Practice Radical Acceptance
Have you ever heard of the word Radical Acceptance? What comes to mind when you hear Radical Acceptance?
Radical Acceptance is defined as: “Radical acceptance rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now, without judging”. It is a “complete and total openness to the facts of reality as they are, without throwing a tantrum and growing angry.” (2021; p. 503)
Here are 10 steps on how to incorporate Radical Acceptance in your life.
Step 1: Notice your triggers or when you can't accept something.
Step 2: Remind yourself that, at this moment, reality can't be changed.
Step 3: Remember that there may be factors contributing to this situation that are beyond your control.
Step 4: What would it look like if you accepted the situation?
Step 5: Imagine how you would act if you could come to terms with what occurred. Then, carry out those actions as if you have already accepted the situation.
Step 6: Allow yourself to experience your emotions in a secure and protected environment.
Step 7: Are you experiencing any tightness, pain, or restriction in your body? Your body may be trying to communicate with you.
Step 8: It is essential to recognize that life can still have positive moments, even when going through difficult times.
Step 9: After experiencing an event, it's helpful to practice coping skills like mindfulness, journaling, and self-reflection to gain a better understanding of your emotions. You can also do things that you find to be YOUR coping skill. It doesn't have to be the ones I mentioned.
Step 10: When you experience resistance, make a commitment to practicing acceptance.
*Please be kind to yourself when you a learning a new technique. It takes time and practice, so be patient and kind to yourself. *
References
Cuncic, A. (2022, November 3). What is radical acceptance? Verywell Mind. Retrieved March 27, 2023
Linehan, M. (2021). Building a life worth living: A memoir. Random House Trade Paperbacks
