Important Terms

Question 1

Urge Surfing Metaphor

Answer 1

Urges are like ocean waves that arrive and get bigger, reach their peak, and then will dissipate, surfers trust these waves will dissipate so that they will get back to the beach.

Question 2

Turning the Mind

Answer 2

As you approach a feeling in life, you have to turn your mind like a fork in the road to radical acceptance. When you’re feeling anger, annoyance, thinking “It shouldn’t be this way.”

Question 3

Tools for dealing with radical acceptance route

Answer 3

1) Allow yourself to feel your emotions.

2) Think of whats uncontrollable in the situation.

3) Understand certainty is not possible, and that it’s a natural part of life to be uncertain, let go of needing to be certain.

4) Practice radical acceptance statements.

5) Distract yourself positively.

Question 4

When communicating with others in person / over text
G.
I.
V.
E.

Answer 4

be Gentle ; No anger, No “you should” or “you shouldn’t,” don’t exaggerate consequences - state them calmly, no making faces or invalidating.
act Interested ; Face the person openly, don’t interrupt or talk over.
Validate ; Show you understand their feelings and perspective, look interested, say back what they said
use an Easy manner; Smile, easy the person along, soft sell.

Question 5

How do you practice “turning the mind” in a situation?

Answer 5

1.) Notice that I’m feeling distress or discomfort, and that I’m trying to not accept reality, and thatt I’m trying to change reality, and that I’m presently at the fork in the road.

2.) No matter the situation, commit to yourself to radically accepting the situation, for the entire length of the situation.

3.) When you feel you need to change reality again, remember which fork in the road you chose, and reiterate your commitment to yourself.

4.) Use coping statements