How Radical Acceptance Can Decrease Your Stress

June 26, 2025

Life doesn’t always go as planned, and some things are simply out of our control. Radical acceptance is a powerful skill that helps us face these challenges with greater ease—not by giving up, but by letting go of resistance and focusing on what we can change.

What is radical acceptance?

Radical acceptance is fully accepting what’s happening, even when it’s painful. It’s a distress tolerance skill in dialectical behavior therapy (DBT), an evidence-based approach for managing intense emotions. 

The idea isn’t to approve of the situation, but to stop fighting what you can’t change. That shift can help you tolerate distress and move forward in the present moment without judgment or criticism.

For example, stuck in traffic? You can stay trapped in frustration, or accept the situation for what it is—as frustrating as it may be—and perhaps use the time to enjoy a podcast or connect with someone. The traffic is still there, but your suffering doesn’t need to be. 

Why radical acceptance is transformative

Radical acceptance can help ground you during challenges like heartbreak, loss, life transitions, trauma, or  chronic illness. Acceptance is the basis of healthy relationships including your relationship with yourself.  When you practice radical acceptance you might experience: 

• More calm – When you stop fighting reality, it’s easier to feel lighter and more at peace, even if nothing changes.
• Stronger ability to bounce back – Facing intense feelings instead of avoiding them helps you stay grounded and build emotional strength over time.
• Healthier relationships – Letting go of the urge to fix or control others makes it easier to meet them where they are and keep communication open.
• Clearer thinking – When you’re not stuck in frustration or resistance, your mind has more space to focus and make thoughtful decisions.
• More self-compassion – Accepting your feelings and imperfections is a form of self-love and creates space for kindness and growth.
• Greater flexibility – Letting go of how things “should” be helps you handle life’s curveballs with more ease.

7 ways to practice radical acceptance

Ready to try it? Here’s how to make radical acceptance part of your everyday life:

#1 Notice resistance

Instead of ignoring what’s happening, gently bring your attention to it. For example, if you’re caught in an argument, pause and notice your senses: “What do I see, hear, feel, smell, and taste?”

#2 Name the facts

Rather than getting stuck in stories or blame, state what’s actually happening. Maybe your friend canceled plans at the last minute. Without creating a story, simply say: “My friend canceled plans.” No trying to interpret what the possibilities might be, but rather just focusing on the facts and acknowledging the situation.  

#3 Try the 4 DBT options

You don’t have to like what’s happening—but you can choose how to respond. When frustration builds (like a meeting that throws off your whole day) According to DBT, we have four options for how we might respond: (1) solve the problem, (2) change how you think about it, (3) radically accept it, or (4) stay miserable. What’s your move? Maybe it’s a walk, a quick stretch, or a reminder that you’ve handled worse.

#4 Stay present

Staying mindful can prevent you from getting caught up in expectations or frustration. For example, if you’re in a difficult meeting at work, pause to notice the warmth of your coffee cup or feel your feet on the ground, count to 10, inhaling and exhaling to give yourself a small moment of calm. Turn your mind toward the present moment.

#5 Redefine what it means to accept

Radical acceptance isn’t approval or giving up. It’s stepping back from the fight to see what you need now. If you’re at a tense family dinner, it might mean taking a break or changing the subject.

#6 Be patient with yourself

Radical acceptance takes practice. Give yourself time and compassion, especially when you’re learning to let go of being reactive versus responding. Practice half-smiling or willing hands—resting your hands gently on your lap or by your sides, palms facing up, as a way to physically signal openness and acceptance, even if your emotions haven’t caught up yet.

#7 Remember you have options

Radical acceptance is just one of the tools in your kit. Talking to a therapist, calling a friend, engaging in a different way to soothe yourself, or finding healthy distractions can also help. It’s about easing your distress and finding the willingness to cope with disappointments.

Stay centered, even when life gets hard

Radical acceptance is a powerful tool for staying grounded and reducing stress in everyday life. Lyra can help you build this skill and apply it when it matters most.