We’ve all been there—those moments when emotions are running so high that you feel like you’re drowning in stress. During these times, it can be hard to make rational decisions, and often, acting impulsively makes the situation worse.
That’s where Dialectical Behavior Therapy (DBT) offers a lifeline with a powerful skill called Distract. This skill is part of the Distress Tolerance Crisis Survival toolkit, designed to help you get through difficult situations without making things worse.
In today’s post, we’re going to explore the Distract DBT Skill in detail, breaking down how and when to use it. Whether you’re dealing with intense emotions at work, in your personal life, or during a tough conversation, knowing how to distract yourself effectively can make all the difference.
What Is the Distract DBT Skill?
The Distract DBT Skill is one of several Distress Tolerance Crisis Survival skills in Dialectical Behavior Therapy (DBT). This skill is used during crisis situations—moments when emotions run high, and you feel immense pressure to act, even though acting on impulse may only worsen the situation.
Imagine you’re in an intensely stressful situation, and you feel like you have to do something right away. The problem? Taking action based on your emotions in that moment could lead to negative consequences.
Maybe you’re feeling overwhelmed by a looming deadline, or perhaps you’re navigating a difficult conversation with a loved one. You might be tempted to lash out, withdraw, or take actions you’ll regret later. In these moments, the Distract DBT Skill becomes your lifeline, helping you survive the crisis without making matters worse.
It’s essential to remember that Distract is not meant for everyday emotional management. Instead, it’s a short-term coping strategy for those critical moments when you’re emotionally overwhelmed and struggling to think clearly. With practice, DBT will help you change your relationship with your emotions, allowing you to experience them fully. But in the meantime, Distract can help you get through the toughest times.
How to Use the Distract DBT Skill
Before jumping into Distract, there’s one other DBT skill you’ll want to use first: the STOP Skill. The STOP Skill involves taking a moment to pause, breathe, and prevent yourself from acting impulsively. Once you’ve created some space between the situation and your response, you’re ready to use the Distract DBT Skill.
The Distract DBT Skill consists of seven sub-skills, which are easy to remember with the acronym ACCEPTS:
- Activities
- Contributing
- Comparisons
- Emotions
- Pushing Away
- Thoughts
- Sensations
Let’s break these down.
1. Activities
When emotions are running high, one of the best ways to distract yourself is by engaging in activities. The goal here is to focus your mind on something completely unrelated to the crisis. Activities can include anything that grabs your attention: watching a favorite TV show, going for a walk, playing a game, listening to music, or even calling a friend for a chat. The idea is to temporarily take your mind off the situation, allowing your emotions to settle down.
2. Contributing
Helping others can be an excellent way to distract yourself. Contributing involves doing something kind or helpful for someone else. By shifting your focus to someone else’s needs, you get a break from dwelling on your own distress. This could be as simple as sending a kind text, offering to help a friend with a task, or volunteering your time. Even small acts of kindness, like holding the door open for someone or paying a compliment, can make a difference.
3. Comparisons
Another powerful tool within the Distract DBT Skill is making Comparisons. This can involve comparing your current situation to a time when you felt differently or reminding yourself that others may be going through similar struggles. Be mindful here—if comparing yourself to those who are worse off leads to feelings of guilt or shame, skip this one. For many people, though, comparisons can provide helpful perspective and remind you that you’ve survived tough times before.
4. Emotions
Sometimes, the best way to manage intense emotions is to replace them with different ones. You can intentionally elicit emotions that are opposite to what you’re currently feeling. If you’re sad, try watching a comedy or listening to upbeat music. If you’re anxious, calming music or a soothing podcast might help. Watching a thrilling movie or reading a book that stirs your emotions can also be helpful, depending on how you want to shift your emotional state.
5. Pushing Away
When you’re overwhelmed, it can be helpful to mentally “put the situation on a shelf.” This is the concept behind Pushing Away. By temporarily setting aside your worries, you’re giving yourself a mental break. Imagine putting the situation in a box and locking it away for later. You’re not avoiding the problem forever; you’re just giving yourself permission not to think about it for the time being. If you catch yourself ruminating, you can literally say “no” out loud to stop the cycle of intrusive thoughts.
6. Thoughts
Another way to distract yourself is by occupying your mind with new Thoughts. Engaging in mental activities like solving puzzles, reading, or playing word games can help redirect your focus away from distressing emotions. Even something as simple as counting objects in the room, or repeating a favorite quote or phrase to yourself, can work wonders.
7. Sensations
Finally, engaging your senses can be a powerful way to distract yourself. This is where Sensations come in. Try creating a new sensory experience, like holding an ice cube, taking a hot or cold shower, or eating something with a strong flavor, like a sour candy. You could also listen to loud music, light a scented candle, or squeeze a stress ball. By focusing on a physical sensation, you’re pulling your mind away from the emotional storm you’re experiencing.
The Power of Distract in Crisis Situations
The Distract DBT Skill is incredibly effective because it helps you stay grounded when emotions are at their peak. Remember, though, that Distract isn’t meant for everyday use. It’s a tool to help you survive crises when acting impulsively could have harmful consequences. Think of it as a temporary solution—a way to buy yourself time until you’re able to process your emotions in a healthier way.
If you’re struggling with how to manage your emotions during particularly stressful situations, practicing the Distract DBT Skill can be a game-changer. Whether you’re focusing on activities, contributing to others, comparing situations, shifting emotions, pushing away stressors, engaging your thoughts, or focusing on sensations, these tools offer a variety of ways to find relief. Each one provides a temporary break from the emotional intensity, giving you the chance to breathe and recalibrate.
If you’re feeling overwhelmed and want to learn how to effectively use the Distract DBT Skill during emotional crises, the Counseling Center Group is here to help. Contact us today to explore how DBT can support your journey toward emotional resilience!
Crisis situations demand quick thinking and effective strategies. The Distract DBT Skill offers just that—a set of seven powerful tools designed to help you survive the toughest moments without making things worse. Remember that using this skill is about distraction in the short term, giving you the space and clarity to navigate emotionally intense situations skillfully.
When you find yourself in a moment of high stress, overwhelmed by emotions, remember the acronym ACCEPTS and apply the Distract DBT Skill to get through the crisis. With time and practice, you’ll become more adept at using these skills to manage emotional crises and live more effectively, one moment at a time.
If you’re interested in learning more about the Distract DBT Skill and how it can help you navigate emotional crises, reach out to the Counseling Center Group for guidance and support on your journey.
