How Practicing Radical Acceptance Can Help Alleviate Suffering When the World Feels Chaotic:
Written by: Arlene Ramirez, M.S., AMFT (Registered Associate Marriage & Family Therapist), 138430 APCC (Registered Associate Professional Clinical Counselor), 13571. Supervised by Dra. Hubbis Fabian, Ph.D., LMFT135664
With so much going on in the world, from politics, immigration crisis, poverty, etc., it can be incredibly challenging to feel mindful. Even as a therapist, keeping up with the state of our society can be exhausting. As a Latina woman, seeing headlines about immigrants facing dangers at the hands of ICE leaves me in shock, despair, and feeling a deep sense of hopelessness. Yet, sitting with clients and families who share similar reactions of fear and helplessness is where I may lean into what is called “radical acceptance”; to alleviate my own emotional suffering and to help them carry theirs.
What is Radical Acceptance?
Radical acceptance is a practice rooted in Dialectical Behavior Therapy (DBT), developed by Marsha Linehan. Radical acceptance is about “letting go of the illusion of control and willingness to notice and accept things as they are right now, without judging” (Maidenberg, 2022).
When faced with things like systemic injustice, financial distress, or global distress, we often find ourselves mentally arguing with reality. We often might think “This shouldn’t happen” or “This is not fair”. As difficult as it may seem, fighting reality does not fix what is happening; it just increases our emotional suffering. When we learn to accept a painful reality, we are not approving reality or giving up. We are just giving ourselves a break from constantly arguing with reality so we can finally take a break and figure out our next steps.
Practicing Radical Acceptance During Times of Systemic Chaos:
According to Maidenberg (2022), practicing radical acceptance involves:
Let yourself feel without judgment: Notice and acknowledge all the emotions you are experiencing when you witness distressing experiences related to systemic chaos; do not suppress them. Learn to accept the experiences you witness.
Stop fighting reality and pain: Remember that pain and suffering are part of life, as difficult as it may seem.
Practicing a little bit every day goes a long way: Practice in small moments as you build self-compassion. This helps to train your mind to radically accept when you witness challenges/distressing experiences. Consistency is key!
Interested in wanting to know more about how to fully implement radical acceptance and other DBT skills? Feel free to reach out for a free 15-minute consultation to start your therapeutic journey today.
Reference:
Maidenberg, M. P. (2022, March 3). The healing power of radical acceptance. Psychology Today.