Have you ever questioned what accepting something means or Ways to Practice Radical Acceptance? Does adopting such a mindset entail giving up on the prospect of improvement in our lives, in ourselves, or in other people? Is this only a pretext to act like a doormat? Not at all. Acceptance is everything from passive; one of the tenets of Dialectical Behavior Therapy (DBT) is called “Radical Acceptance.”
Radical acceptance is a deliberate decision that may best equip us to effect the essential transformations. Carl Rogers, a psychologist, once said, “The curious paradox is that I can change when I accept myself just as I am.”
DBT is a kind of cognitive behavioural therapy that was first created by psychologist Marsha Linehan to assist individuals who suffer from borderline personality disorder, a condition that causes them to respond emotionally intensely and act out in destructive ways.
Additionally, DBT is successful in treating ADHD, depression, and binge eating. Furthermore, while a lot of individuals without medical issues experience intense emotions, DBT concepts like radical acceptance may benefit everyone.
Tips For Practicing Radical Acceptance
1. Practice Acknowledgement
Acknowledgement is one of the Ways to Practice Radical Acceptance. By acknowledging the situation’s existence, you are not endorsing it or agreeing with it.
However, you don’t tolerate coercive or abusive behaviour. This is an illustration of the dialectic between acceptance and change: you may move to alter the situation more easily if you acknowledge what is happening as opposed to continuing in denial.
For example, you could end the relationship if there is abuse. You accept that this is the situation, whether or not you like it, and go on rather than wasting time and energy convincing yourself that it can’t be the case or shouldn’t be the case. Acceptance gives you more possibilities, which liberates you.
2. Let Go of The Judgments
Being critical of others and ourselves drains us tremendously and prevents us from being attentive at the moment. Just picture how much of a relief it would be to stop hurling verbal or mental insults at ourselves, other people, or a circumstance. In general, judgment causes more emotional distress.
All that energy would be better used somewhere else, like on things we can control. And guess what? This does not include the past or the actions or attitudes of other people.
3. When You Feel Yourself Beginning To Criticize Yourself, Slow Down
Slowing down is one answer to How to Practice Radical Acceptance. Breathe in the instant after saying or doing something you wish you hadn’t to avoid experiencing your typical constriction of self-judgment. Tell yourself the truth about how you’re feeling. Without downplaying or dismissing them, acknowledge them and remain with them.
Next, get into the habit of giving yourself and being open to yourself. Permit yourself to simply be. Make no excuses. No justifications. Not to be avoided. Repetition of the following statement might help break previous negative thought patterns: “This is the situation, and I deeply and completely accept myself as I am.”
4. Be Aware of Your Negative Judgments
Recognize when you are passing judgment or criticizing something adversely. Keep a journal of your critical ideas, either on paper or on your phone. To ensure that your judgment is still fresh in your memory, it is essential to document it as quickly as possible after it happens.
You can start to see some trends if you keep track of where you were and when the judgment happened. For example, you could discover that, conversely, you tend to be more critical of others at work than at home. Observing things as if for the first time and acting as an observer rather than a judgment is the cure, or what’s known as “beginner’s mind.”
5. Avoid Comparison
Avoiding comparison is one of the Ways to Practice Radical Acceptance. It’s simple to get engrossed in what other people are doing and compare ourselves to them, only to fall short. Doing this inevitably lowers our self-esteem.
It’s important to keep in mind that we are unable to compare our interiors to another person’s exteriors as we are unaware of their inner lives. Instead, let’s reiterate our objectives and use our yardstick to judge our accomplishments.
By asking yourself, “What am I thinking? “, you can always reroute yourself out of an obsessive negative thought cycle. How do I feel? What should I think or do right now?” After that, return the intentionality to your special trip.
6. Be Willing To Practice Acceptance
Willingness to practice acceptance is a solution to How to Practice Radical Acceptance. The transition from resistance to acceptance often takes time to complete. Being willing to put in the necessary effort and act without hesitation in any given scenario is defined as doing what is necessary to be successful.
Throwing up one’s hands in despair, refusing to act effectively, refusing to make necessary changes, pouting, acting impulsively, trying to fix things that are out of your control, refusing to accept reality, or concentrating solely on your needs (rather than taking other people and other factors into consideration) are all examples of being willful.
7. Rely on The Exercises That Serve As A Reminder That Ideas Are Transient
Try a technique that may help you shift into a more optimistic frame of mind and serve as a reminder that ideas are transient the next time you find yourself being critical of yourself. It might include walking, tapping, meditation, or helping others.
Above all, keep in mind that you are a strong creature with the ability to influence and mould the new global order that we are establishing after this epidemic passes. To show up in your centre, try to be as present with yourself as you can throughout this period, developing towards self-acceptance.
Being grateful for your strengths, flaws, misunderstandings, failures, and everything that has led you to this point is a key component of radical self-acceptance. It’s how we become the best versions of ourselves and the pinnacle of compassion in action.
8. Watch Your Breath
Take some time to observe your breathing. This practice will assist in bringing you back to the present and teach you how to separate yourself from the inevitable ideas that will arise. To just observe ideas as you would see a vehicle going by and then letting them go (as opposed to holding on to the car door and being pulled down the street) is the aim, not beating thoughts away with a figurative stick.
Choosing to put your emphasis on making choices that would enhance your well-being instead of assigning blame is known as radical acceptance. Radiant acceptance will come more easily to you as you develop the ability to concentrate your thoughts without being sidetracked—a skill that meditation may give you.
9. Remember Acceptance is Usually a Choice
Remember that choosing to accept is often something we do repeatedly throughout a lifetime. This choice does not apply to everything. When faced with a range of situations and choices throughout the day, acceptance is a deliberate action that we take many times.
You’re likely to sometimes find yourself back in opposition, but that’s ok. Simply acknowledge the situation and try to decide (or at least contemplate) to accept it as it is. It’s a fantastic method to cultivate awareness.
Can I Apply Radical Acceptance At This Point?
The ideal times to use and follow Ways to Practice Radical Acceptance are when you can’t undo what has occurred or when you think something wasn’t fair. For instance, losing one’s job or a loved one passing away.
Though unpleasant feelings are understandable under such circumstances, suffering arises when the initial anguish is extended because of an unwillingness to accept reality. Recall that the more you practice it, the better you grow at this talent. Even so, it might seem too much. Try your hardest to be self-patient. Radical acceptance and self-compassion are strongly related.
FAQs
Q: To what extent does radical acceptance work?
A: Surviving abuse may elicit strong emotions that can be managed with the aid of radical acceptance. However, when you are being intentionally mistreated physically or emotionally, it is neither beneficial nor safe. Steer clear. Radical acceptance is usually not a useful strategy when it comes to avoiding dealing with something you can control.
Q: What kind of radical acceptance do you live with?
A: Even if radical acceptance seems hard, there are several techniques you may use. Recognize the current moment first, then consider your ability to influence or alter the circumstances. After that, realize that you cannot alter the past and let go of any judgment or emotional response. Finally, take a deep breath and make a conscious change.
Q: Why is accepting reality so difficult?
A: Realizing what it is might be difficult for everyone. It may be especially challenging, in my experience, for those who have experienced trauma in the past, have a low threshold for discomfort, or are predisposed to negative thinking patterns or mental illnesses.
