Acceptance

Acceptance (What)

This skill refers to accepting reality as it is and then figuring out the best ways to deal with it so that you can be your best even when your present situation is difficult or extremely difficult. Note: this skill takes time and practice to develop.

Rationale

Developing this skill is worthwhile for several reasons.

  1. In difficult situations, stay calm, be your best and do your best.

  2. In groups, people who can stay calm and figure out the best actions to take are valued.

Acceptance (How To)

Acceptance (How To)

Principles

  1. Emotions and feelings are distinct but interconnected.

    1. Emotions are short-term psychological and physiological responses to a stimulus.

    2. Feelings are longer-term interpretations of emotions, shaped by thoughts and experiences.

    3. Emotions can trigger feelings, and feelings can influence emotions.

    4. Breaking this cycle is key to managing affect.

  2. Reality is Neutral Until You Assign Meaning

Acceptance (How To)

Principles

  1. Emotions and feelings are distinct but interconnected.

    1. Emotions are short-term psychological and physiological responses to a stimulus.

    2. Feelings are longer-term interpretations of emotions, shaped by thoughts and experiences.

    3. Emotions can trigger feelings, and feelings can influence emotions.

    4. Breaking this cycle is key to managing affect.

  2. Reality is Neutral Until You Assign Meaning ## Acceptance (How To)

Principles

  1. Emotions and feelings are distinct but interconnected.

    1. Emotions are short-term psychological and physiological responses to a stimulus.

    2. Feelings are longer-term interpretations of emotions, shaped by thoughts and experiences.

    3. Emotions can trigger feelings, and feelings can influence emotions.

    4. Breaking this cycle is key to managing affect.

  2. Emotions and feeling are natural. Don’t battle against them. Observe them and accept them.

  3. Feeling come from assigning meaning to reality. This means that we create our feelings by how we describe things; the stories we tell ourselves.

  4. Many things that provoke feelings (weather, actions by other people, random events) cannot be controlled. Accept these things as they are.

  5. Events, emotions, and stories change over time. What seems overwhelming now may not be significant later.

  6. View people and situations with understanding rather than condemnation. This reduces anger and frustration.

Framework

  1. Metacognition: Observe how you feel and think in real time as you deal with things that provoke strong positive and negative affect.

  2. Label your feelings without judgment. Examples.

    1. I feel worried.
    2. I feel angry.

  3. Separate facts from conclusion. Reframe the story. Observe like a scientist, not a participant. Stay curious rather than reactive.

  4. Figure out the best actions to take. Take them.

  5. Reflective Thinking: On a regular basis, review how you respond to strong affect and figure out how to get even better at acceptance while also increasing your payoffs.

Tips

  1. Here are some topics related to acceptance.
    1. ACT (Acceptance and Commitment Therapy)
    2. Stoicism
    3. Mindfulness