1. Notice when you are fighting or resisting reality. You could be saying, “It shouldn’t be this way.”

2. Remember that unpleasant realities cannot be changed. This happened.

3. You can notice how reality took shape and came to be because reality has causes. It just didn’t appear out of nowhere.

4. Find creative ways to accept reality as it is with your mind, body, and spirit. Use all your senses and multiple activities like mindfulness, going to a place that helps bring acceptance, imagery, or art.

5. Act in ways that show you accept reality. Engage in the behaviours that you would do if you really had accepted reality as it is. You could be peaceful and unaffected by another’s choices or experiences if you stop insisting that they should behave a certain way.

6. Practice accepting what you imagine to be unacceptable. Imagine if you could accept that there are really unwell people in the world who are going to say and do unhealthy things. Imagine how you would feel if you accepted that this is a fact.

7. Attend and listen to bodily sensations as you think about what you need to accept in a given moment or situation. Can you feel your muscles relax or tense?

8. When we practice radical acceptance, feelings of disappointment, sadness, or grief will arise—allow them to. When an adult accepts that they never received the love they needed from their parents, feelings of disappointment and loss arise.

9. Allow yourself to experience pain and see it as a natural part of the process of healing. Don’t push them away or try to avoid or minimise them.

10. If you find yourself resisting reality, do a pros and cons list about practicing radical acceptance for your current situation.

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