12 Questions
Which of the following is a safer action that can be used to distract from self-harm urges?
Watching a movie
What is a distraction plan?
A plan to distract oneself from self-destructive behavior
Which of the following can be considered a pleasurable activity to distract from self-harm urges?
Having sex
What is the purpose of a distraction plan?
To prevent self-destructive behavior
Which of the following is a way to distract from self-harm urges by thinking about someone else?
Doing something nice for them
What are distracting thoughts?
Positive thoughts that help distract from self-harm urges
What is a three by five card used for in a distraction plan?
To write down distraction techniques
What is the next portion of DBT after stress tolerance?
Emotion regulation
Which of the following is a way to distract from self-harm urges by leaving a harmful situation or environment?
Going for a walk
What is the trial and error basis in creating a distraction plan?
Adjusting the plan as needed
Which of the following is a way to distract from self-harm urges by doing chores?
Cleaning or organizing
What is the DBT technique of distraction?
A technique to distract from self-destructive behavior
Study Notes
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.
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