Distraction skills (ACCEPTS)

The art of diverting attention

Distraction, in this context, is not a cowardly flight, but a tactical maneuver to reduce emotional intensity by shifting the focus of attention. The acronym ACCEPTS groups together several techniques.

"A" (Activities) involves performing tasks that require mental or physical concentration, such as solving a complex puzzle, vigorously cleaning a room, or learning a choreography; the key is that the activity fills the cognitive capacity to displace rumination.

"C" (Contributions) refers to stepping outside of oneself to help others, which breaks the self-centered cycle of pain; it can be as simple as sending a thank you note or helping a neighbor, which generates a sense of competence and connection.

Comparisons and Generating Opposing Emotions.

The second "C" (Comparisons) uses relativity to recalibrate the perception of current suffering.

This may involve recalling one's own more difficult moments that have already been overcome, reinforcing resilience, or considering more adverse global situations to put one's own in perspective, always being careful not to invalidate one's own pain.

The "E" (Opposing Emotions) seeks to induce an emotional state incompatible with the current one.

If there is panic or agitation, one can listen to soft music or watch a comedy; if there is depressive lethargy, one can look for energetic music or action movies.

The idea is to "hack" the emotional system through external stimuli that force a change in internal chemistry.

Push away, Thoughts and Sensations

The "P" (Push away or Push away) is a mental technique to place the problem on an "imaginary shelf" for a set amount of time, visualizing how pain is stored in a safe or a protective wall is erected, allowing for a needed break.

The "T" (Thoughts) involves filling the working memory with neutral data to leave no room for emotional pain; counting tiles, reciting song lyrics backwards or listing colors in a room.

Finally, "S" (Sensations) uses intense physical stimuli to "short-circuit" emotion, such as holding ice in the hands, biting into a lemon or taking a shower of contrasting temperature.

Sensory intensity competes with emotional intensity, offering immediate physiological relief.

Summary

Distraction is a tactical maneuver to reduce emotional intensity by shifting the focus of attention. It includes engaging in activities that occupy the mind or contributing by helping others to break the cycle of self-centeredness.

Comparisons recalibrate the perception of one's own suffering by observing more adverse situations. Generating opposite emotions through external stimuli seeks to induce a state incompatible with the current discomfort in order to change the internal chemistry.

Mentally pushing the problem aside or filling the memory with neutral data blocks the emotional pain. The use of intense physical sensations competes with emotion, offering immediate physiological relief to the nervous system.