Radical Acceptance

Worksheets (7+)
Written by OptimistMinds
Medically Reviewed by our scientific review board
Page last updated: 05/02/2022
Next Review date: 05/02/2024

This page displays radical acceptance worksheets. Some of these worksheets will be
made by us while some will be curated from reputable third party websites.

Radical acceptance is a concept that teaches skills to accept things.

Radical acceptance, as the name implies, means to accept things from the bottom of
one’s soul or heart.

It is a way of accepting unpleasant, unfavorable or uncomfortable things. It enables

an individual to think realistically.

Radical Acceptance Worksheet-

Accepting the Unacceptable 
Acceptance is the key to lead a happy life. Though there are several things which are
hard to accept but logical reasoning and embracing the past events can increase
acceptance.

Objectives: To enable individuals to accept things.

Instructions: mention the realities which are hard to accept. Then write down a logical
reason for that happening.

Unacceptable Realities Logical Reasoning

Radical Acceptance Worksheet-
Denial of the Reality 
There are many reasons why people deny the reality.

These reasons could be lack of courage in case of any happening, emotional

attachment in case of any person or failures in case of goal achievement. 

Objectives: To explore reasons behind denying realties. 

Instructions: Enlist reasons for your denial. 

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Radical Acceptance Worksheet- Me in
State of Denial 
Different people act differently in a state of denial.

Some may experience anger while others may feel irritated, depressed, anxious, low
esteemed etcetera.

In such a case, it is important to seek instant help from a family member or a close

friend.

Objectives: To explore how an individual acts or feels like in the state of denial.

Instructions: State your feelings in state of denial and how you act in such a
situation.

For example if a person feels angry, he might throw things or shout. 

Feelings Actions
Radical Acceptance Worksheet-
Embracing the reality
It is important to embrace reality in uncomfortable or unfavorable situations.

There are various ways for accepting the reality such as logical reasoning, positive
approach, assertiveness and so forth. 

Objectives: To help individuals embrace reality by developing a positive

approach towards life.

Instructions: in the table given below, write down the unacceptable realities of
your life, then write down an accepting statement with a positive outlook for
each of them.

Unacceptable Reality Accepting Statement

I didn’t receive a call for a job I didn’t receive a call for a job
interview I applied for yesterday. interview, maybe something better is to
come my way.

Radical Acceptance Worksheet- Pros

and Cons of Accepting Realities 
There are two sides of a picture.

Accepting reality is not always beneficial, it has some limitations as well but
accepting the reality decreases sufferings, makes an individual patient and enables
him to keep positive expectations for future.

Objectives: To explore pros and cons of accepting realities.

Instructions: Mention the pros and cons of accepting some of your

unacceptable realities.

Unacceptable Pros of Accepting those Cons of Accepting those

Realities Realities Realities

Radical Acceptance Worksheet-

Practicing Radical Acceptance Step by
Step
Radical acceptance, that is, accepting things from the depths of one’s soul and heart,
is the key to lead a happy life.

Not everything in life happens with our consent. Often things are unexpected and
may cause distress. It is okay to feel sad and distressed but only for a limited time.

Do not prolong this state. Radical acceptance teaches an individual to embrace the
reality and accept the events that have occurred.
Emotions need not to be suppressed but one must also not let them control him. One
must think logically about those events and be hopeful about the future. 

There is a reason behind everything that happens. Try to figure out that reason and
learn from mistakes.

Ups and downs are a part of life. One has to feel sad to experience the state of real
happiness. 

Adoption of certain skills and strategies can help an individual learn to accept things. 

The following worksheet is an excellent source for learning to embrace reality. 

Radical Acceptance Worksheet-

Walking in the Middle Path: Finding
Synthesis Between Opposites
We see neither we can walk with a single leg nor we can locomote properly with
heels in one foot and flat shoes in the other foot.

Balance is needed to move properly. Same is the case with life events. We can not
suppress our emotions and we can also not let them take control over us.

Equilibrium is required everywhere. The ability to maintain balance between feelings,

emotions, reasoning etcetera can help embrace reality. 

The worksheet given below aims to assist in maintaining balance between two
extremes.

It enables individuals to think in two different, opposite perspectives. It teaches how

to find synthesis between opposites.
Radical Acceptance Worksheets- The
Radical Forgiveness Worksheet 
The ability to regulate emotions helps embrace reality.

If one knows when and how to express which emotions, in other words, when the
individual knows how to control his emotions, he can radically accept things more
easily.

Often things seem out of our control and we get an uncomfortable feeling when we
see things going against our plans.

Accepting the unacceptable realities is a little difficult task but it is not impossible.

One needs to control his feelings and focus on his mind. Finding logical reasons
behind the event can help embrace those realities. 

The radical forgiveness worksheet enables an individual to explore his inner self.

It assists in reframing the beliefs of an individual and changing his thought patterns,
enabling him to think more logically and positively. 

This worksheet can be downloaded from the following link.

Radical Acceptance Worksheet- My

Mighty Month
Investigating the unacceptable reality can help figure out the reasons behind its
occurrence.

Logical reasoning, spirituality, positive approach towards life and so forth, are some
ways by which an individual can radically accept the unacceptable reality.

Life is never smooth. Ups and downs are a part of life and every new happening
teaches something new. 
The following worksheet helps explore the ability and inability of an individual to
control things and act mindfully.

The more the control over emotions, the more the individual will be able to think
mindfully and the easier it will be for him to embrace the reality. 

Radical Acceptance Worksheet-

Valued Living Questionnaire 
Everybody has some values and beliefs on which he leads his life.

Valued living questionnaire, made by Wilson in 2002, is a reliable instrument which

can be used for investigating the core values of individuals.

This questionnaire helps predict the quality of life of an individual, which is helpful in
analyzing how much an individual is committed to his values.

The commitment with values gives the reason why an individual must accept events
happening in his life. 

Based on his values, every individual has specific preferences.

The consistency of an individual’s actions on the basis of his values help predict the
causes of events that are difficult to accept.

Furthermore, the commitment of an individual to his core values helps in leading a

happy life.

We can’t just expect things to happen themselves, effort is required for everything. If
one makes an effort, he would get what he desires.

Making an effort and staying committed to your values helps in achieving goals. If
one is not doing nothing for his values, he must not expect anything from them too.
One must accept the fact that every event is the result of their actions.

So the quality of life an individual will have, depends on his own actions and
commitment.

For each of the below mentioned values, tell how much importance do you give
them. 

The intensity and frequency of importance ranges from 0 (not important at all) to 10
(extremely important).

Valued Living Questionnaire (Wilson, 2002) 

Life Not important        Moderately  

compone Extremely                 at all
nt important               important

1 2 3 4 5 6 7 8 9 1
0

Family 1 2 3 4 5 6 7 8 9 1
(other 0
than
romanti
c
relatio
nships
or
parenti
ng)

Romanti 1 2 3 4 5 6 7 8 9 1
c 0
relatio
nships
(marria
ge,
life
partner
s,
dating,
and so
on)

Parenti 1 2 3 4 5 6 7 8 9 1
ng 0

Friends 1 2 3 4 5 6 7 8 9 1
and 0
social
life
Work 1 2 3 4 5 6 7 8 9 1
0

Educati 1 2 3 4 5 6 7 8 9 1
on and 0
trainin
g

Recreat 1 2 3 4 5 6 7 8 9 1
ion and 0
fun

Spiritu 1 2 3 4 5 6 7 8 9 1
ality 0
and
religio
n

Citizen 1 2 3 4 5 6 7 8 9 1
ship 0
and
communi
ty life

Self- 1 2 3 4 5 6 7 8 9 1
care 0
(exerci
se,
diet,
relaxat
ion,
and so
on)

Now for each of the below mentioned values, tell how much consistent you have
been during the past week. 

The intensity and frequency of consistency ranges from 0 (not at all consistent with
my value) to 10 (completely consistent with my value).

Life Not at all consistent            

component Completely consistent    with my
value                       
with my value

1 2 3 4 5 6 7 8 9 1
0

Family 1 2 3 4 5 6 7 8 9 1
(other 0
than
romantic
relations
hips or
parenting
)

Romantic 1 2 3 4 5 6 7 8 9 1
relations 0
hips
(marriage
, life
partners,
dating,
and so
on)

Parenting 1 2 3 4 5 6 7 8 9 1
0

Friends 1 2 3 4 5 6 7 8 9 1
and 0
social
life

Work 1 2 3 4 5 6 7 8 9 1
0

Education 1 2 3 4 5 6 7 8 9 1
and 0
training

Recreatio 1 2 3 4 5 6 7 8 9 1
n and fun 0

Spiritual 1 2 3 4 5 6 7 8 9 1
ity and 0
religion

Citizensh 1 2 3 4 5 6 7 8 9 1
ip and 0
community
life

Self-care 1 2 3 4 5 6 7 8 9 1
(exercise 0
, diet,
relaxatio
n, and so
on)

The scores of this questionnaire can be evaluated by adding all the responses of the
second part.

Your score ranging from 10-100 will tell the level of happiness of your life. The higher
the score, the more the chances of leading a happy life.