ACCEPTS: Wise Distraction
A DBT distress tolerance worksheet for the ACCEPTS skills (activities, contributing, comparisons, emotions, pushing away, thoughts, sensations) with space for personal ideas and avoidance warning signs.
1-page fillable PDF · US Letter (prints on A4) · Distress tolerance
- Approach / concern
- DBT
- Technique
- Distress tolerance
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the ACCEPTS: Wise Distraction?
ACCEPTS is a DBT distress tolerance skill offering seven types of wise distraction to help people get through intense emotional moments without acting on harmful urges.
Why it works
Distraction is an effective short-term crisis strategy and is part of the DBT distress tolerance module (Linehan, 2015). Planning distinguishes wise distraction from chronic avoidance.
When to use it
- Crisis urges (self-harm, substance use, aggression)
- Intense emotions that can’t be solved immediately
- Waiting periods such as test results
- DBT skills groups
How to use it in session
- Introduce the acronym with examples.
- Brainstorm personal ideas for each letter.
- Identify signs that distraction has become avoidance.
- Combine with self-soothe and TIPP.
- Review use after crises.
Clinician tips
- Distraction is for crises, not a long-term solution.
- Include options for different settings (home, work, out).
- Make ideas specific.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Isn’t distraction just avoidance?
Used briefly in a crisis, it’s a skill. It becomes avoidance if it’s the only way we deal with problems long-term.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
