General Instructions for Therapists
As you guide clients through these Radical Acceptance skill activities, the goal is to help them practice fully accepting reality without judgment or resistance. Radical Acceptance is about acknowledging the truth of a situation, even when it’s difficult, and letting go of the desire to change things that cannot be changed. This skill helps clients reduce emotional suffering by accepting what is.
Encourage clients to explore their emotions during each activity and reflect on how accepting reality impacts their ability to cope with distress.
General Instructions for Clients
Today’s activities focus on practicing Radical Acceptance, which helps you manage emotional distress by accepting reality as it is, without judgment or resistance. Radical Acceptance involves recognizing the truth of a situation, even when it’s painful, and letting go of the desire to fight or deny it.
These exercises will guide you through different ways to practice accepting reality, helping you reduce emotional suffering by fully acknowledging what is. After each exercise, we’ll reflect on how it felt and how you might use it in the future to manage distress.
Table of Contents
What is the Radical Acceptance Skill in DBT?
Radical Acceptance in Dialectical Behavior Therapy (DBT) is a distress tolerance skill that involves fully accepting reality, even when it’s painful or difficult. It means acknowledging the truth of a situation without trying to change or deny it. Radical Acceptance helps reduce suffering by letting go of the struggle to control things that cannot be changed.
By accepting reality as it is, you can stop adding to your suffering and focus on what can be done in the present moment to cope with the situation.
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15 Radical Acceptance Activities
Activity 1: Acknowledging What You Cannot Change
Intro to activity:
This activity helps clients practice Radical Acceptance by identifying aspects of their current situation that they cannot change and fully acknowledging them.
How to practice this activity:
Prompt:
“We’re going to focus on acknowledging what you cannot change in your current situation. The goal is to identify things that are beyond your control and practice fully accepting them.”
Preparation:
The therapist asks clients to reflect on a current situation in their life that causes them distress. Clients are encouraged to identify specific aspects of the situation that are out of their control.
Guidance:
Therapist says: “Think about the situation you’ve chosen. What parts of it are beyond your control? Is it someone else’s behavior, a decision that has been made, or an event that has already happened? Focus on fully acknowledging that these things cannot be changed.”
Experience:
Clients spend 5-10 minutes identifying and acknowledging what they cannot change in their current situation. The therapist encourages them to reflect on how accepting these realities feels.
Observation:
Clients reflect on how they felt after identifying things they cannot change. Did acknowledging the truth of the situation help them feel more at peace, even if it was difficult?
Discussion:
After the activity, the therapist asks: “What did it feel like to acknowledge what you cannot change? Did accepting this reality help reduce any of your distress?”
Reflection:
Reflect on how accepting what you cannot change can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Radical Acceptance help you reduce suffering during difficult situations?”
Activity 2: Letting Go of the Fight
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on letting go of their internal fight against reality and allowing themselves to accept what is, without resistance.
How to practice this activity:
Prompt:
“We’re going to focus on letting go of the internal fight against reality. The goal is to stop resisting the truth of your current situation and practice accepting it fully, without judgment.”
Preparation:
The therapist asks clients to sit quietly and reflect on a situation where they feel like they’re “fighting” reality. Clients are encouraged to notice any resistance they have to accepting the truth.
Guidance:
Therapist says: “Think about the situation where you’re struggling to accept reality. What part of you is resisting it? Is it anger, frustration, or sadness? Focus on letting go of that resistance, even if just for a moment. Allow yourself to acknowledge the reality of the situation as it is.”
Experience:
Clients spend 5-10 minutes focusing on letting go of their resistance to reality, noticing how it feels to stop fighting against the truth. The therapist encourages them to reflect on what it feels like to release that internal struggle.
Observation:
Clients reflect on how they felt after letting go of their resistance. Did releasing the fight against reality help reduce their emotional distress?
Discussion:
After the activity, the therapist asks: “What did it feel like to let go of your resistance to reality? Did accepting the truth without fighting against it help reduce your suffering?”
Reflection:
Reflect on how letting go of the fight against reality can help you manage emotional distress. In a group, the therapist might ask: “How could releasing your resistance to the truth help you cope during difficult times?”
Activity 3: Accepting Emotions Without Judgment
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting their emotions without judgment, allowing them to experience difficult feelings fully without trying to push them away.
How to practice this activity:
Prompt:
“We’re going to focus on accepting your emotions without judgment. The goal is to notice how you feel in this moment and allow yourself to experience those emotions without trying to change them.”
Preparation:
The therapist asks clients to sit quietly and tune into their current emotional state, encouraging them to observe their feelings without labeling them as “good” or “bad.”
Guidance:
Therapist says: “Notice how you’re feeling right now. Are you sad, angry, anxious, or frustrated? Whatever you’re feeling, allow yourself to experience that emotion without judgment. You don’t have to change it or make it go away—just acknowledge it and accept that it’s there.”
Experience:
Clients spend 5-10 minutes focusing on accepting their emotions as they are, without trying to push them away or change them. The therapist encourages them to reflect on how this practice affects their emotional state.
Observation:
Clients reflect on how they felt after accepting their emotions without judgment. Did allowing themselves to fully experience their feelings help reduce the pressure to control or change them?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your emotions without judgment? Did allowing yourself to feel your emotions fully help you manage distress?”
Reflection:
Reflect on how accepting your emotions without judgment can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Radical Acceptance of your emotions help you cope during challenging situations?”
Activity 4: Acknowledging the Facts of a Situation
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on acknowledging the facts of a difficult situation, allowing them to separate their emotional reactions from the reality of what has happened.
How to practice this activity:
Prompt:
“We’re going to focus on acknowledging the facts of a difficult situation. The goal is to identify the objective facts, without letting your emotional reactions distort the reality.”
Preparation:
The therapist asks clients to think about a situation that has caused them distress and to identify the facts of what happened, separate from their emotional responses.
Guidance:
Therapist says: “Think about the situation that’s causing you distress. What are the objective facts of what happened? Focus on what actually occurred, without adding in your emotional reactions or judgments. What is the truth of the situation, just as it is?”
Experience:
Clients spend 5-10 minutes identifying the facts of their situation, focusing on separating their emotions from the reality of what has happened. The therapist encourages them to reflect on how acknowledging the facts helps them accept the truth.
Observation:
Clients reflect on how they felt after acknowledging the facts of the situation. Did focusing on the objective reality help them feel more grounded and less overwhelmed by their emotions?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the facts of the situation? Did separating your emotional reactions from the truth help you feel more at peace?”
Reflection:
Reflect on how acknowledging the facts of a situation can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on the objective facts help you reduce suffering during difficult situations?”
Activity 5: Accepting Imperfections
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting their own imperfections, allowing them to let go of the need to be perfect and acknowledge their humanity.
How to practice this activity:
Prompt:
“We’re going to focus on accepting your imperfections. The goal is to acknowledge areas where you feel you fall short and practice accepting yourself just as you are, without judgment.”
Preparation:
The therapist asks clients to reflect on areas in their life where they feel imperfect or inadequate. Clients are encouraged to identify specific things they struggle to accept about themselves.
Guidance:
Therapist says: “Think about an area of your life where you feel imperfect. It could be something about your personality, appearance, or abilities. Now, practice accepting that imperfection without judgment. Allow yourself to acknowledge that being imperfect is part of being human.”
Experience:
Clients spend 5-10 minutes focusing on accepting their imperfections, allowing themselves to embrace these aspects of who they are without judgment. The therapist encourages them to reflect on how accepting their flaws impacts their emotional state.
Observation:
Clients reflect on how they felt after accepting their imperfections. Did acknowledging these parts of themselves help them feel more at peace and less pressured to be perfect?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your imperfections? Did practicing Radical Acceptance of yourself help you feel more compassionate toward yourself?”
Reflection:
Reflect on how accepting your imperfections can help you manage emotional distress. In a group, the therapist might ask: “How could practicing self-acceptance help you reduce emotional suffering during challenging situations?”
Activity 6: Accepting the Present Moment
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the present moment as it is, without wishing for things to be different or getting caught up in past or future worries.
How to practice this activity:
Prompt:
“We’re going to focus on accepting the present moment as it is. The goal is to bring your attention to right now and practice accepting what’s happening in this moment without judgment.”
Preparation:
The therapist asks clients to sit comfortably and take a few deep breaths, encouraging them to focus on the here and now, without thinking about the past or future.
Guidance:
Therapist says: “As you breathe, bring your attention to this moment. Notice what’s happening right now—what you see, hear, and feel. Practice accepting this moment exactly as it is, without wishing it were different. Let go of any thoughts about the past or future and focus on the present.”
Experience:
Clients spend 5-10 minutes focusing on accepting the present moment, noticing how they feel as they let go of any desire to change or control it. The therapist encourages them to reflect on how this practice affects their emotional state.
Observation:
Clients reflect on how they felt after accepting the present moment. Did letting go of the need to change the moment help them feel more grounded and less anxious?
Discussion:
After the activity, the therapist asks: “What did it feel like to focus on accepting the present moment? Did practicing Radical Acceptance of what is help reduce your distress?”
Reflection:
Reflect on how accepting the present moment can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on the present moment help you stay grounded during difficult situations?”
Activity 7: Accepting the Uncertainty of the Future
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the uncertainty of the future, allowing them to let go of the need for certainty and control.
How to practice this activity:
Prompt:
“We’re going to focus on accepting the uncertainty of the future. The goal is to acknowledge that we cannot control or predict everything and practice accepting that uncertainty is part of life.”
Preparation:
The therapist asks clients to reflect on a situation where they feel uncertain about the future. Clients are encouraged to identify specific fears or worries they have about what’s to come.
Guidance:
Therapist says: “Think about something in your future that you’re uncertain about. Acknowledge that it’s okay not to have all the answers or to know what will happen. Practice accepting that uncertainty is part of life and let go of the need for complete control.”
Experience:
Clients spend 5-10 minutes focusing on accepting the uncertainty of the future, noticing how it feels to let go of the desire for control and certainty. The therapist encourages them to reflect on how this acceptance impacts their emotional state.
Observation:
Clients reflect on how they felt after accepting the uncertainty of the future. Did letting go of the need for control help them feel more at peace with the unknown?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept the uncertainty of the future? Did practicing Radical Acceptance of the unknown help reduce your anxiety?”
Reflection:
Reflect on how accepting uncertainty can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of uncertainty help you cope with anxiety about the future?”
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Activity 8: Embracing Life’s Impermanence
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the impermanence of life, allowing them to embrace the fact that all things change and that nothing stays the same forever.
How to practice this activity:
Prompt:
“We’re going to focus on accepting the impermanence of life. The goal is to embrace the fact that all things change, and practice letting go of the need for things to stay the same.”
Preparation:
The therapist asks clients to reflect on a situation where they’ve experienced change or loss, encouraging them to focus on accepting the impermanence of that experience.
Guidance:
Therapist says: “Think about a situation in your life where something changed or ended. Acknowledge that change is a natural part of life and that nothing stays the same forever. Practice accepting that impermanence is part of the human experience.”
Experience:
Clients spend 5-10 minutes focusing on accepting life’s impermanence, noticing how it feels to embrace change instead of resisting it. The therapist encourages them to reflect on how accepting impermanence impacts their ability to cope with loss or transitions.
Observation:
Clients reflect on how they felt after embracing life’s impermanence. Did accepting that things change help them feel more at peace with the natural flow of life?
Discussion:
After the activity, the therapist asks: “What did it feel like to embrace impermanence? Did practicing Radical Acceptance of change help reduce your distress?”
Reflection:
Reflect on how accepting impermanence can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of change help you cope with transitions or loss?”
Activity 9: Radical Acceptance of Pain
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting physical or emotional pain, allowing them to experience it fully without trying to escape or avoid it.
How to practice this activity:
Prompt:
“We’re going to focus on accepting pain, whether it’s physical or emotional. The goal is to acknowledge the pain and allow yourself to experience it fully, without trying to push it away.”
Preparation:
The therapist asks clients to reflect on a situation where they’re experiencing pain, whether physical or emotional. Clients are encouraged to notice the pain without judgment or the urge to escape.
Guidance:
Therapist says: “Think about the pain you’re experiencing. Acknowledge that it’s there, and allow yourself to fully experience it without trying to run from it or make it go away. Practice accepting the pain as part of your current reality.”
Experience:
Clients spend 5-10 minutes focusing on accepting their pain, whether physical or emotional, and allowing themselves to experience it without resistance. The therapist encourages them to reflect on how accepting the pain impacts their emotional state.
Observation:
Clients reflect on how they felt after accepting their pain. Did allowing themselves to experience the pain fully, without resistance, help reduce their suffering?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your pain without trying to escape it? Did practicing Radical Acceptance of pain help you cope with it more effectively?”
Reflection:
Reflect on how accepting pain can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of pain help you reduce suffering during difficult situations?”
Activity 10: Letting Go of “Should” Statements
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on letting go of “should” statements—expectations or judgments about how things “should” be—and accepting reality as it is.
How to practice this activity:
Prompt:
“We’re going to focus on letting go of ‘should’ statements and accepting things as they are. The goal is to release the expectation that reality ‘should’ be different and practice accepting what is.”
Preparation:
The therapist asks clients to reflect on a situation where they have been thinking in terms of “should”—for example, “This shouldn’t have happened” or “People should behave differently.” Clients are encouraged to notice how these statements create resistance to reality.
Guidance:
Therapist says: “Think about the situation where you’ve been using ‘should’ statements. Now, practice letting go of those expectations. Accept that reality is what it is, even if it doesn’t match your expectations. Allow yourself to stop fighting against what is.”
Experience:
Clients spend 5-10 minutes focusing on letting go of “should” statements, noticing how it feels to release the expectations that reality should be different. The therapist encourages them to reflect on how this practice affects their emotional state.
Observation:
Clients reflect on how they felt after letting go of “should” statements. Did releasing their expectations help them feel more at peace with reality?
Discussion:
After the activity, the therapist asks: “What did it feel like to let go of ‘should’ statements? Did accepting reality without expectations help reduce your suffering?”
Reflection:
Reflect on how letting go of “should” statements can help you manage emotional distress. In a group, the therapist might ask: “How could releasing expectations about how things ‘should’ be help you reduce distress during difficult situations?”
Activity 11: Accepting Others’ Actions Without Approval
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the actions of others without necessarily approving of or agreeing with them, reducing the distress caused by others’ behaviour.
How to practice this activity:
Prompt:
“We’re going to focus on accepting the actions of others without needing to approve of or agree with them. The goal is to acknowledge that you can accept what someone has done without condoning it.”
Preparation:
The therapist asks clients to think about a time when someone’s actions caused them distress. Clients are encouraged to focus on accepting those actions, even if they don’t agree with them.
Guidance:
Therapist says: “Think about a situation where someone’s actions upset you. Now, practice accepting that their behaviour happened, without needing to approve of it. Acknowledge that you can accept their actions as part of reality without endorsing them.”
Experience:
Clients spend 5-10 minutes focusing on accepting others’ actions without seeking approval or agreement. The therapist encourages them to reflect on how this practice affects their feelings toward the situation.
Observation:
Clients reflect on how they felt after accepting others’ actions without approval. Did acknowledging the actions without seeking to change or approve them help reduce their emotional distress?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept someone’s actions without needing to approve of them? Did practicing Radical Acceptance in this way help you feel more at peace with the situation?”
Reflection:
Reflect on how accepting others’ actions without approval can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance without approval help you reduce suffering during challenging interactions with others?”
Activity 12: Accepting Mistakes as Part of Learning
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting mistakes as part of the learning process, allowing them to let go of guilt or shame and embrace growth.
How to practice this activity:
Prompt:
“We’re going to focus on accepting mistakes as part of learning. The goal is to acknowledge that making mistakes is a natural part of life and that each mistake provides an opportunity to grow.”
Preparation:
The therapist asks clients to reflect on a recent mistake they’ve made and to consider how that mistake has contributed to their personal growth.
Guidance:
Therapist says: “Think about a mistake you’ve made recently. Now, practice accepting that this mistake is part of your learning process. Instead of feeling guilt or shame, allow yourself to see the mistake as an opportunity for growth. What can you learn from it?”
Experience:
Clients spend 5-10 minutes focusing on accepting their mistakes as part of learning and growth. The therapist encourages them to reflect on how this mindset shift affects their emotions.
Observation:
Clients reflect on how they felt after accepting their mistakes. Did acknowledging mistakes as part of the learning process help reduce feelings of guilt or shame?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your mistakes as part of learning? Did practicing Radical Acceptance in this way help you feel more compassionate toward yourself?”
Reflection:
Reflect on how accepting mistakes can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of mistakes as learning opportunities help you reduce emotional suffering during difficult moments?”
Activity 13: Accepting that Life Is Not Always Fair
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the fact that life is not always fair, allowing them to let go of the need for justice in every situation.
How to practice this activity:
Prompt:
“We’re going to focus on accepting that life is not always fair. The goal is to acknowledge that injustice is part of the human experience, and while it’s painful, it’s something we must accept to reduce suffering.”
Preparation:
The therapist asks clients to reflect on a situation where they feel they’ve been treated unfairly or witnessed injustice. Clients are encouraged to focus on accepting that fairness is not always guaranteed.
Guidance:
Therapist says: “Think about a time when you or someone else was treated unfairly. Now, practice accepting that life is not always fair and that some things are beyond your control. Allow yourself to release the need for fairness in this situation.”
Experience:
Clients spend 5-10 minutes focusing on accepting the unfairness of life, noticing how it feels to let go of the desire for justice in every situation. The therapist encourages them to reflect on how accepting unfairness impacts their emotional state.
Observation:
Clients reflect on how they felt after accepting the unfairness of life. Did letting go of the need for fairness in every situation help reduce their emotional distress?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept that life is not always fair? Did practicing Radical Acceptance of injustice help reduce your suffering?”
Reflection:
Reflect on how accepting the unfairness of life can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of unfair situations help you reduce emotional suffering during difficult experiences?”
Activity 14: Accepting Unwanted Thoughts
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting unwanted thoughts without letting them control their emotions, allowing them to observe these thoughts without judgment.
How to practice this activity:
Prompt:
“We’re going to focus on accepting unwanted thoughts without judgment. The goal is to observe your thoughts as they come and go, without getting attached to them or letting them control your emotions.”
Preparation:
The therapist asks clients to sit quietly and notice any unwanted or intrusive thoughts that arise. Clients are encouraged to observe these thoughts without reacting to them.
Guidance:
Therapist says: “As you sit quietly, notice any thoughts that come up—especially the ones you’d rather not think about. Instead of pushing them away, allow them to be there without judgment. Acknowledge these thoughts as part of your current experience and let them pass on their own.”
Experience:
Clients spend 5-10 minutes observing their unwanted thoughts, practicing acceptance without judgment or attachment. The therapist encourages them to reflect on how this practice affects their emotional state.
Observation:
Clients reflect on how they felt after accepting their unwanted thoughts. Did allowing these thoughts to come and go without judgment help reduce their emotional distress?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept your unwanted thoughts without reacting to them? Did practicing Radical Acceptance in this way help you manage your emotions?”
Reflection:
Reflect on how accepting unwanted thoughts can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of your thoughts help you reduce emotional suffering during stressful moments?”
Activity 15: Accepting the Limits of Control
Intro to activity:
This activity helps clients practice Radical Acceptance by focusing on accepting the limits of their control, allowing them to let go of the need to control everything and acknowledge what is truly within their power.
How to practice this activity:
Prompt:
“We’re going to focus on accepting the limits of your control. The goal is to acknowledge that while some things are within your control, many things are not, and practice letting go of the need to control everything.”
Preparation:
The therapist asks clients to reflect on a situation where they’re struggling to control the outcome. Clients are encouraged to identify what is and isn’t within their power to control.
Guidance:
Therapist says: “Think about a situation where you feel the need to control the outcome. Now, practice accepting the limits of your control. Identify what you can influence and what is beyond your control, and allow yourself to let go of the need to manage everything.”
Experience:
Clients spend 5-10 minutes focusing on accepting the limits of their control, noticing how it feels to release the need to control things that are beyond their power. The therapist encourages them to reflect on how this practice impacts their emotional state.
Observation:
Clients reflect on how they felt after accepting the limits of their control. Did letting go of the need to control everything help reduce their anxiety or distress?
Discussion:
After the activity, the therapist asks: “What did it feel like to accept the limits of your control? Did practicing Radical Acceptance of what’s beyond your control help you feel more at peace?”
Reflection:
Reflect on how accepting the limits of control can help you manage emotional distress. In a group, the therapist might ask: “How could practicing acceptance of your control limits help you reduce suffering during challenging situations?”
