Distract - A DBT Skill

The Distract DBT Skill is a helpful tool for managing distress during crisis situations, allowing you to navigate intense emotions without making things worse. It’s designed for short-term, highly stressful moments where acting on your emotions could lead to negative outcomes. While DBT teaches you to experience emotions fully, Distract is useful when that feels impossible.

When in a crisis, first use the STOP skill to create space between the situation and your reaction. Then, turn to Distract, which consists of seven techniques remembered by the acronym ACCEPTS: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.

Engage in Activities like watching a show or going for a walk to shift your focus. Contributing means doing something kind for someone else to redirect your attention outward. Comparisons help you reflect on different times or situations, but only if it’s beneficial for you.

Triggering a different emotion with Emotions—like watching a funny or scary movie—can change your emotional state. Pushing Away involves mentally shelving the issue for a while, and giving yourself a break. Thoughts can distract you by engaging your mind with something else, like puzzles or reading. Lastly, Sensations focus on physical experiences, like holding ice or taking a hot shower.

Remember, the Distract DBT Skill is meant for crises, not everyday emotional discomfort. Using these techniques, you can navigate difficult moments with more ease and control.