Distress Tolerance Skills - VIDEO 19

Which of the following is a safer action that can be used to distract from self-harm urges?

What is a distraction plan?

Which of the following can be considered a pleasurable activity to distract from self-harm urges?

What is the purpose of a distraction plan?

Which of the following is a way to distract from self-harm urges by thinking about someone else?

What are distracting thoughts?

What is a three by five card used for in a distraction plan?

What is the next portion of DBT after stress tolerance?

Which of the following is a way to distract from self-harm urges by leaving a harmful situation or environment?

What is the trial and error basis in creating a distraction plan?

Which of the following is a way to distract from self-harm urges by doing chores?

What is the DBT technique of distraction?

Distraction Techniques for Self-Harm: Creating a Distraction Plan

DBT technique of distraction helps to distract from self-destructive behavior.
Distraction plan involves safer actions to use when urges to self-harm get strong.
Safer actions include holding an ice cube, snapping a rubber band, throwing pillows, etc.
Pleasurable activities can also be used to distract, such as watching a movie, having sex, or going hiking.
Thinking about someone else and doing something nice for them can also be a distraction technique.
Distracting thoughts can involve remembering happy memories or imagining being a superhero.
Leaving a harmful situation or environment can also be a distraction technique.
Doing chores like cleaning or organizing can also be a way to distract.
Creating a distraction plan involves making a list of distraction techniques that work best for an individual.
A three by five card can be used to write down distraction techniques and carried at all times.
The distraction plan is a trial and error basis and can be adjusted as needed.
Emotion regulation is the next portion of DBT after stress tolerance.