Distress Tolerance Skills - Video 19 - Flashcard Set
What is the purpose of a distraction plan in DBT therapy?
To provide safer actions to use when urges to self-harm get strong.
What are some examples of safer actions that can be used as distractions?
Holding an ice cube, snapping a rubber band, throwing pillows, etc.
What are some pleasurable activities that can be used to distract from self-harm urges?
Watching a movie, having sex, going hiking, etc.
How can thinking about someone else and doing something nice for them help as a distraction technique?
It shifts focus away from the urge to self-harm and onto helping someone else.
What are some examples of distracting thoughts that can be used to combat self-harm urges?
Remembering happy memories, imagining being a superhero, etc.
What is one example of a distraction technique that involves leaving a harmful situation or environment?
Going for a walk outside.
What is one example of a distraction technique that involves doing chores?
Cleaning or organizing.
What is the first step in creating a distraction plan?
Making a list of distraction techniques that work best for an individual.
What can be used to write down the distraction techniques in a distraction plan?
A three by five card.
Is a distraction plan a fixed plan that cannot be adjusted?
No, it is a trial and error basis and can be adjusted as needed.
