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Radical Acceptance Worksheet

The document discusses a radical acceptance worksheet to help deal with negative emotions and difficult situations. The worksheet has 5 sections to: 1) Identify a problematic situation, considering one's own and others' behaviors; 2) Describe emotional reactions versus mindful responses; 3) Consider the impact of reactions on others; and 4) Identify more mindful ways to respond in the future to minimize distress and accept what one cannot control. The goal is to acknowledge a lack of control over others while choosing mindful responses over emotional reactions.

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Anca Burcuş
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264 views3 pages

Radical Acceptance Worksheet

The document discusses a radical acceptance worksheet to help deal with negative emotions and difficult situations. The worksheet has 5 sections to: 1) Identify a problematic situation, considering one's own and others' behaviors; 2) Describe emotional reactions versus mindful responses; 3) Consider the impact of reactions on others; and 4) Identify more mindful ways to respond in the future to minimize distress and accept what one cannot control. The goal is to acknowledge a lack of control over others while choosing mindful responses over emotional reactions.

Uploaded by

Anca Burcuş
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PositivePsychology.

com

Radical Acceptance
Worksheet

Radical Acceptance is a DBT exercise that can help you or your client deal with intense negative emotions
and experiences. Use this worksheet to identify, consider, and understand a situation or emotion you are
struggling to accept.

The goal is to help you acknowledge that you cannot control every aspect of what you experience. Rather,
you can accept this lack of control and choose to respond mindfully instead of reacting emotionally. This
acceptance can help you move beyond the distress you experience without trying to change or control
the situation.

This worksheet has 5 sections:

■ Box 1 is a space for you to determine or specify the problem or situation that you find problematic
or painful.
■ The second step is to describe the role your behavior played in this situation keeping in mind that
you do not control others’ behavior. Part b) of this step is for recounting how others’ behavior
contributed to the situation. In the third part, try to determine what you could control and what
you could not.
■ Use Box 3 to write about your reaction to the situation. The prompts should help you differentiate
between emotional (often impulsive) reactions and mindful responses.
■ Box 4 invites you to think about the impact of your reactions on those around you.
■ Box 5 is a space for you to identify more mindful, considered ways to respond in the future.
Remember and try to accept that you can only control your own actions and behaviors.

Acceptance is about appreciating that we cannot control others behavior. We can, however, control our
own actions in a way that minimizes our distress when we find ourselves experiencing difficult situations.

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PositivePsychology.com

1. What is the problem or situation that you find problematic or painful?


What happened prior to the situation that arose? How did it occur? How did it unfold? Who was there? What
emotions did you experience during this situation?

The fact that i am in love with someone that might be playing games with my
feelings

2. What role did your behavior play in this situation? How about others’ behavior?
a) Describe your actions and behaviors during this experience and consider how your actions influenced what
occurred. Remember, you cannot control how others will act.

I have let myself catch feelings and played the game as well. I accepted to give a
second chance with the risk of getting hurt again

He comes back telling me he loves me but is unsure about what to do. Keeps going
back and forth between wanting to meet me and being scared to commit.

b) How did other people’s behavior influence the situation? How did their actions contribute to what happened?

c) What were you able to control during this situation? What were you unable to control?

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3. Consider and describe your reactions to the situation.


How did you react, act, or behave to what occurred? What effects did your reactions have on you emotionally?
Remember that a response is considered, deliberate behavior. A reaction, in contrast, is when you allow emotions
to guide your behavior.

4. What was the impact of your reaction on others around you?


Describe how they acted or behaved when you reacted the way you did.

5. How might you behave next time so that you can minimize your reactive response?
How could you respond, instead of reacting, to reduce your own emotional distress?

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