Radical Acceptance, a lifesaver for all parents with hurting hearts

Discussion in 'Parent Emeritus' started by MidwestMom, Feb 11, 2014.

  1. SomewhereOutThere

    SomewhereOutThere Well-Known Member

    Here is an article explaining it.

    Radical Acceptance
    Sometimes problems can't be solved.
    Published on July 8, 2012 by Karyn Hall, Ph.D. in Pieces of Mind

    One of the four options you have for any problem is Radical Acceptance (Linehan, 1993). Radical acceptance is about accepting of life on life’s terms and not resisting what you cannot or choose not to change. Radical Acceptance is about saying yes to life, just as it is.

    Imagine that you talk with an apartment manager about leasing an apartment in a popular complex that is completely full. He agrees to call you when the two-bedroom apartment is available. You wait for months, then stop by to check with him. When you arrive he is signing a lease agreement with a couple for a two-bedroom unit. When you confront him, he shrugs. That shouldn’t happen. It isn’t fair. And it did happen.

    The pain is the loss of an apartment that you really wanted. You may feel sad and hurt. Suffering is what you do with that pain and the interpretation you put on the pain. Suffering is optional; pain is not.

    Refusing to Accept Reality

    People often say, “I can’t stand this,” “This isn’t fair,” “This can’t be true,” and “This shouldn’t be this way.” It’s almost as if we think refusing to accept the truth will keep it from being true or that accepting means agreeing. Accepting doesn’t mean agreeing.

    It’s exhausting to fight reality and it doesn’t work. Refusing to accept that you were fired for something you didn’t do, that your friend cheated you, or that you weren’t accepted into college you wanted to attend doesn’t change the situation and it adds to the pain you experience.

    Accepting reality is difficult when life is painful. No one wants to experience pain, disappointment, sadness or loss. But those experiences are a part of life. When you attempt to avoid or resist those emotions, you add suffering to your pain. You may build the emotion bigger with your thoughts or create more misery by attempting to avoid the painful emotions. You can stop suffering by practicing acceptance.

    Life is full of experiences that you enjoy and others that you dislike. When you push away or attempt to avoid feelings of sadness and pain, you also diminish your ability to feel joy. Avoidance of emotions often leads to depression and anxiety. Avoidance can also lead to destructive behaviors such as gambling, drinking too much, overspending, eating too little or too much, and overworking. These behaviors may help avoid pain in the short run but they only make the situation worse in the long run.

    Acceptance means you can turn your resistant, ruminating thoughts into accepting thoughts like, “I’m in this situation. I don’t approve of it. I don’t think it’s OK, but it is what it is and I can’t change that it happened.”

    Imagine that you are late for an important job interview. Traffic is especially congested and you are stopped at stoplight after stoplight. Raging at the traffic lights or the drivers in front of you will not help you get to your destination sooner and will only add to your upset. Accepting the situation and doing the best you can will be less emotionally painful and likely more effective. With acceptance you will arrive at your interview less distressed and perhaps better able to manage the situation.

    Radical Acceptance Requires Practice

    Radical Acceptance is a skill that requires practice. Practicing accepting that traffic is heavy, that it’s raining on the day you wanted to go to the beach, and that your friend cancels when you had plans to spend the day together are important for coping well and living a more contented life. When you practice acceptance, you are still disappointed, sad and perhaps fearful in such situations, and you don’t add the pain of non-acceptance to those emotions and make the situations worse. Practicing acceptance in these situations also helps you prepare for acceptance in more difficult circumstances.

    Everyone experiences losing someone they love. The death of a parent, a child, a spouse or a dear friend is particularly difficult. Your first reaction may be to say something like “No! It can’t be,” even though you know it is true.

    The death of a loved one will always be difficult and painful. Acceptance means you can begin to heal. Resisting reality delays healing and adds suffering to your pain. When you practice acceptance everyday, you may be more prepared when the most difficult experiences in life occur. So practicing accepting the heavy traffic is about easing your suffering in that moment and also about being able to decrease your suffering in more difficult situations that may come.

    Reasons to Not Accept Reality

    Sometimes people behave as if they believe not accepting something will change the situation. It’s like accepting painful situations or emotions is being passive or giving in. That’s not it. It’s allowing reality to be as it is.

    Other times people don't want to feel the pain. There are many life situations that are painful and that are not in our control. We can't avoid that pain, but we can control how much we suffer over the pain that we experience. Suffering is the part we can control.

    A Place to Begin

    Life gives lots of opportunities to practice. If you have a problem that you can solve, then that is the first option. If you can’t solve it but can change your perception of it, then do that. If you can’t solve it or change your perception of an issue, then practice radical acceptance.

    Begin by focusing on your breath. Just notice thoughts that you might have such as the situation isn’t fair or you can’t stand what happened. Just let those thoughts pass. Give yourself an accepting statement, such as “It is what it is.” Practice over and over again. Acceptance often requires many repetitions.
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  2. Childofmine

    Childofmine one day at a time Staff Member

    You've inspired me to look into this more today after I started doing that yesterday.

    here are some good quotes:

    “Nothing is wrong—whatever is happening is just “real life.” --- Tara Brach. Wow, I really like this one. Just unpack it for a minute. It puts things into very quick perspective.

    Another, which is more practical, and something I have been working on already for some time:

    “Learning to pause is the first step in the practice of Radical Acceptance. A pause is a suspension of activity, a time of temporary disengagement when we are no longer moving toward any goal. . . . The pause can occur in the midst of almost any activity and can last for an instant, for hours or for seasons of our life. . . . We may pause in the midst of meditation to let go of thoughts and reawaken our attention to the breath. We may pause by stepping out of daily life to go on a retreat or to spend time in nature or to take a sabbatical. . . . You might try it now: Stop reading and sit there, doing "no thing," and simply notice what you are experiencing.”
    ― Tara Brach

    “What would it be like if I could accept life--accept this moment--exactly as it is?” -- Brach

    One of the key threads running through her work is mindfulness. This is something I don't think most people practice. It is another term for being fully present in this moment. Not living in the past or the future, but in the NOW.

    And most of the time, RIGHT NOW is just fine. In fact, it may be really good. Right now, I am sitting on the sofa, working and posting and watching the sun stream in through the windows. I feel good. If we can be mindful, stringing together many of these Right Now moments, we might just have a pretty good life.


    Love this stuff. It really does help.
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  3. Sunlight

    Sunlight Active Member

    Love this concept. In fact, it kinda reminds me of some of the healing things I learned. I liked Eckhart Tolle's "Power of Now". It helped me to stop feeding the pain body. You know, something you keep reviewing and letting the pain feel as strong as it felt the day it happened. Living in the moment is good.

    One thing that I have said often is, "it won't always be this way". That works in both bad situations when you just wish it would end, and in good situations to remind yourself to savor it, because it will pass.

    I have accepted that I cannot control anyone but myself. Thanks for this thought-filled post.
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  4. Childofmine

    Childofmine one day at a time Staff Member


    This is a good graphic. Keeps it simple but says it clearly.
  5. Thank you all for these thoughts today. I was hurting on Sunday (difficult child birthday) and tried so hard to put the sorrow behind me yesterday and today. This concept of radical acceptance is so simple yet so powerful.
  6. Scent of Cedar *

    Scent of Cedar * Well-Known Member

    Oh, I'm sorry, MWM. I have been recommending this, but I thought someone else had posted it to us. It's really good stuff.



  7. in a daze

    in a daze Well-Known Member

    I am reading the book (Radical Acceptance) right now and trying to change the way I think about the difficult events which have taken place in my life the last three years.
  8. Albert Ellis is the father of all cognitive behavior therapies, and he talks a lot about how people "awful-ize" situations. Look him up....his ideas are sometimes harsh sounding and hard to swallow at first, but fascinating.

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