Distract your Thoughts

This worksheet teaches the DBT skill of distraction - an essential part of distress tolerance. When intrusive thoughts or painful emotions surface, distraction helps shift attention without suppressing or invalidating your experience. This approach is evidence-based and grounded in behavioural theory, offering temporary relief while you build long-term regulation strategies.

Why Distraction Works

The harder we try not to think about something, the more our brain focuses on it. This is called thought suppression rebound. Rather than forcing a thought away, DBT teaches us to intentionally redirect our attention to something neutral or positive.

Thought Experiment: The Cartoons

Try this: picture a cartoon character you like - maybe Bugs Bunny, Snoopy, or Superman. Focus on the image for 15 seconds. Now try NOT to think about the character for 30 seconds. Most people find the thought keeps popping up. This illustrates that trying not to think about something can make it stronger. Instead of forcing thoughts away, DBT teaches you to distract and refocus.

The Skill: Distracting Your Thoughts

Distraction isn’t avoidance. It’s a temporary tool to reduce emotional intensity, so you can respond instead of react. This skill is particularly helpful during crises or emotional surges.

Mental Distraction Techniques

Select the strategies you're willing to try. These use imagination and memory to shift focus from distress.

Recall a happy, exciting, or peaceful memory in detailImagine a safe, pleasant sexual fantasyObserve nature or visualise a natural setting from memoryPicture yourself correcting a painful event and being heardImagine receiving meaningful praiseVisualise your biggest dream coming trueRead a comforting quote, prayer, or affirmationUse imagery (e.g. light, water, protection) to soothe yourself

My Other Distraction Ideas

Write down any other activities, mental images, or scenes that help you shift your focus when you’re overwhelmed.