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Distress Tolerance Handout #1: Distracting Worksheet

Amanda Knowles

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On this page, we will provide you with Distress Tolerance Handout #1: Distracting Worksheet. It will help you to distract yourself from harmful situations.

What is Distress Tolerance Handout #1: Distracting Worksheet

Dialectical Behavioral Therapy (DBT) aims at teaching its clients different "Self-Help Activities.” So, whenever they face difficult situations, they don’t let the problem take control of them. Instead, they take control of the situation by keeping in check their own emotions and reactions. Distraction techniques are all such techniques that can help you to focus on something else when you’re in a panicked, anxious, or distressed state.

How Distress Tolerance Handout #1: Distracting Worksheet will help?

DBT makes you self-sufficient when it comes to dealing with negative emotions and stressful situations. It will help you to distract the stressful situations by using ACCEPTS.

ActivitiesDo hobbies, watch videos, go for walks, play sports, cook, garden, go fishing, and go shopping.
ContributingDo volunteer work. Babysit so a friend can go out. Do something nice or surprising for someone.
Comparisonsyou compare yourself to others' suffering, watch weepy soap operas, read about disasters. Some people find this helpful; others don't. Just do what works for you.
EmotionsRead inspirational books, go to emotional movies, listen to emotional music. To work, you need to read or watch or listen to things that have an emotion opposite to what you feel.
Pushing awayThey are pushing Away a distressing situation by leaving it mentally for a while.
Thoughtsways of distracting with thoughts are reading, watching videos or movies, doing crossword puzzles or jigsaw puzzles,
SensationsAny strong physical stimulus like this can kind of jog lose your connection to your pain and distract you from it.

Instructions on how to use the  Distress Tolerance Handout #1: Distracting Worksheet

Use this worksheet whenever you feel that you are in a stressful situation.

You can download this worksheet here.

Other  worksheets you may be interested in

Below are links to a few more worksheets which are closely related to the worksheet above.

DBT worksheets distress tolerance

DBT worksheets distress tolerance: Version 2


On this page, we provided you with a Distress Tolerance Handout #1: Distracting Worksheet which hopefully helped you to distract yourself from harmful conditions.

If you have any questions or comments, please let us know.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.