Chương trình · Radical acceptance · As It Is
As It Is
DBT radical acceptance: living with what you can't change
Pain arrives regardless of what you think about it. Suffering is the second layer — the one added by fighting what's already happened, or already decided, or already fixed. This program trains the stance that removes that second layer: catching the fight, turning the mind toward what's true, on purpose, again and again. And it draws a hard line, held firmly: acceptance is never a reason to stay in danger.
Cùng huấn luyện viên MikaChương trình trong nháy mắt
- Dành cho ai
- For anyone still fighting a fact that finished changing — a loss, a limit, a choice someone else already made, a door that closed. Not for problems you haven't tried to fix yet, and never for a situation that's putting you in danger.
- Đây là gì
- A structured 6-week DBT program for radical acceptance, built from the protocol clinicians use.
- Hình thức
- 10–15 min/day — coach videos, a practice log, and a weekly review that adapts your plan.
- Giá
- First week free — including your baseline suffering chart. Then $99, one-time — not a subscription.
The second layer has a shape, too
- Still arguing with a fact that finished changing.
- A loss, a limit, or a door that closed — replayed as though replaying could reopen it.
- A choice someone else already made, relitigated nightly.
- The sense that accepting it would mean it was okay.
- Exhaustion that comes from the fight rather than from the thing itself.
Two lines, and only one of them moves
Not a course you watch — a loop you run. As It Is logs the suffering you're adding before and after a turn, charts it against a pain line that stays flat, and points next week at the domain where you're fighting hardest.
Measure
About sixty seconds when something's stuck: what it is, whether you caught the fight, the suffering before, the turn, and after.
as it happens · 60 secLearn
Short sessions with Mika teach the method — the formula, willfulness and willingness, turning the mind, and the line.
10–15 min · most daysAdjust
The weekly review reads your catch-to-turn rate and suffering delta, and sets the domain to work next.
weekly review↻ the loop runs weekly — six times
The program charts two lines. Pain is the first, and it stays honestly flat — nothing here promises less of it. Suffering is the second, the part added by fighting what's already true, and that's the line that moves. Your log tracks how often you catch the fight and turn, across four domains: the past, other people's choices, limitation, and an uncertain future.
Six weeks, one method
Fifteen sessions and five weekly reviews. The first week is free — including your baseline suffering chart.
Week 1Pain and SufferingThe formula that runs underneath everything3 buổi
Week 2Willfulness and WillingnessCatching the fight, and what your body can do about it4 buổi
Week 3What Gets AcceptedThe past, other people's choices, limitation4 buổi
Week 4The Line, Held FirmlyFixable gets solved. Unsafe gets an exit.4 buổi
Week 5The Daily PracticeSmall on purpose, then the hardest thing4 buổi
Week 6Living As It IsYour data, and where it points next1 buổi
Mika
DBT: mindfulness & acceptance · hướng dẫn 4 chương trình
The mindfulness and acceptance guide — quiet, unrushed, comfortable sitting with things that can't be fixed. Mika teaches the difference between what you can change and what you can only carry.
“Hi, I'm Mika. Over the next six weeks we're not going to make anything hurt less — we're going to take away the second layer, the one you've been adding by fighting what's already true.”
Radical acceptance, faithfully built
As It Is implements Linehan's radical acceptance — pain times non-acceptance equals suffering, willfulness versus willingness, and turning the mind — together with the scope boundary that matters most: the actionable-versus-acceptable line, which decides when acceptance is the wrong tool entirely.
- Pain × non-acceptance = sufferingLinehan
- Willfulness versus willingness
- Turning the mind
- The actionable-vs-acceptable scope boundary
Acceptance is never a reason to stay in danger
The actionable-versus-acceptable line is a required structural acknowledgment at onboarding, not a line of prose you can skim. Acceptance is never a reason to stay in an unsafe situation, in ongoing abuse, or with a problem that actually has a next step — those get a safety plan, an exit, or problem-solving instead. Only what is already true gets accepted.
A recent, specific loss routes to a Still Here note, with this program continuing alongside it rather than instead of it. Active trauma-processing needs route to Steady Ground. Nothing gates; every flag produces an honest note. This is not medical advice or therapy.
As It Is, so với các đối thủ khác
| As It IsResiliens | Radical Acceptance (Tara Brach)courses.tarabrach.com | The Happiness Trap Online Programthehappinesstrap.com | ACT Coach (US Dept of Veterans Affairs)apps.apple.com | |
|---|---|---|---|---|
| Giá | $99 thanh toán một lần (trước đây là $149) — chương trình sẽ thuộc về bạn | $74.99 one-time, lifetime access | $295 list, $95 on sale | Free |
| Cấu trúc | 6 tuần · 15 buổi + đánh giá hàng tuần | 44 video lessons of two to eight minutes each — around 4.5 hours across 50 lessons including intros — with guided meditations, Q&A sessions and practice exercises | Eight weeks, self-paced, one to two hours a week in 10–15 minute modules — video, audio exercises, articles and worksheets, running from 'happiness and suffering' to 'a higher sense of self' | A toolbox with logs rather than a curriculum — exercises, tools, information and tracking logs to practise between sessions |
| Cá nhân hóa | Practice log → suffering delta → this week's domain | None | None documented | None described |
| Hỗ trợ từ con người | Tự hướng dẫn · có sẵn cơ chế giới thiệu đến chuyên gia lâm sàng | None; technical support only | Yes, and it's a genuine differentiator — an interactive forum where Russ Harris himself responds. This is not a purely self-guided product | None in the app, and explicitly scoped: built for people who are already in ACT in consultation with a therapist, not as standalone treatment |
| Truy cập | Tự phục vụ, bắt đầu ngay hôm nay | Direct-to-consumer, web, lifetime | Direct-to-consumer, web, with a six-month access window | Free and public |
| Phạm vi | Danh mục 70+ chương trình · gộp 2-3 chương trình liên quan để tiết kiệm | Dedicated to radical acceptance — but Brach's, not Linehan's. Self-compassion and the 'trance of unworthiness' rather than DBT distress tolerance: no willfulness and willingness, no turning the mind, no pain-times-non-acceptance equation | The whole ACT hexaflex; acceptance is one of six processes rather than the subject | ACT generally rather than acceptance specifically |
| Nền tảng | Web · iOS · Android | Web | Web | iOS · Android |
Nguồn: giá cả của đối thủ cạnh tranh và các trang chương trình — mỗi giá trị chính thức đều có URL nguồn và ngày truy cập, và các sự kiện chưa được công bố được ghi nhãn "chưa công bố", không bao giờ phỏng đoán.
Tại sao chúng tôi xây dựng theo cách khác
- Two lines, and only one is supposed to move. Your suffering rating before and after each turn, charted against a pain line that stays honestly flat. Therapists have done this on paper for decades with pre- and post-intensity ratings; nobody has built it into a program you can run yourself.
- Linehan's radical acceptance, not the other one. Willfulness and willingness, turning the mind, and pain times non-acceptance — the DBT distress-tolerance skill. Worth knowing, because the best-known course under this name teaches a different tradition entirely.
- It tells you when acceptance is the wrong tool. The actionable-versus-acceptable line is acknowledged at onboarding before anything opens: fixable gets problem-solving, unsafe gets an exit. No competitor found draws that boundary explicitly.
Bắt đầu miễn phí. Tiếp tục nếu có hiệu quả.
Tuần đầu
- Onboarding + two full sessions
- Acceptance practice log
- Your baseline suffering chart
Toàn bộ chương trình
- All six weeks of As It Is, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Đang thực hiện nhiều hơn một mục tiêu? Các chương trình liên quan có thể kết hợp cùng nhau — hai hoặc ba chương trình với mức giá ưu đãi. Giá combo sắp ra mắt.
Tìm hiểu sâu hơn trước khi bắt đầu As It Is
- Radical Acceptance in DBTRadical Acceptance is a skill taught in DBT that allows people to4 min read phút đọc
- How To Practice Radical Acceptance?>4 min read phút đọc
- Acceptance and Commitment Therapy - A Short-term Treatment for Depression.Depression is a common and serious medical illness that negatively7 min read phút đọc
Trước khi bạn bắt đầu
Doesn't accepting something mean saying it was okay?
No, and week one is built on the distinction. Acceptance is acknowledging what is already true — it makes no claim about whether it was fair, deserved, or okay. There's a whole session on what acceptance isn't.
What if my situation is actually fixable?
Then acceptance is the wrong tool, and the program says so from the first session. Fixable gets problem-solving. Unsafe gets an exit. Only what's already finished changing gets accepted — you acknowledge that line at onboarding before anything opens.
Will this make the pain smaller?
No, and we won't pretend otherwise. Your pain line stays honestly flat on the chart. What moves is the suffering line — the war you've been adding on top of it.
How much time does it take?
About sixty seconds whenever something's stuck, and ten to fifteen minutes most days for the session. The log is event-triggered — no daily duty.
Chi phí bao nhiêu, và đây có phải là gói đăng ký không?
Tuần đầu tiên miễn phí, không cần thẻ thanh toán. Toàn bộ chương trình có giá $99, thanh toán một lần — không có gói đăng ký và không cần hủy gì cả. Khi bạn hoàn thành, nó vẫn thuộc về bạn.
Làm sao để biết nó có hiệu quả không?
Bạn sẽ làm một bảng câu hỏi đã được xác thực vào lúc bắt đầu, sau đó lại làm ở mỗi lần đánh giá hàng tuần, để tiến độ là một con số bạn có thể theo dõi thay vì chỉ là một chuỗi ngày liên tục. Qua 6 lần đánh giá hàng tuần, chương trình sẽ điều chỉnh kế hoạch của bạn dựa trên chính dữ liệu của bạn — và nếu con số đó không thay đổi, bạn cũng sẽ thấy được điều đó.
Take it as it is
Start the first week of As It Is free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Không cần thẻ thanh toán cho tuần đầu tiên. Chương trình đầy đủ có giá $99, thanh toán một lần — không phải gói đăng ký.