Distract your Thoughts W6
A DBT worksheet for coping with distressing memories and overwhelming emotions
Section 1: Why Distracting Your Thoughts Helps
Our brains constantly generate thoughts-some helpful, others distressing. When you try to push a painful thought away, it often returns even stronger. That’s why forcing yourself to forget a memory or emotion usually doesn’t work. Instead, DBT encourages using distraction techniques to gently shift your attention to something neutral, calming, or positive. This doesn’t mean ignoring pain forever-it means choosing to pause the spiral so you can regain control.
Section 2: Imagery and Mental Distraction Tools
Below are some mental distraction tools that involve imagination, memory, or visualization. Tick the ones you’re open to trying.
Write your ideas here
Section 3: Practice Plan
Which distraction method above are you willing to try today?
When do you plan to use it (what situation or feeling)?
Where can you keep a reminder of this strategy so you remember to use it?
Section 4: Real-Life Example
Joel used to feel overwhelmed by painful memories. He created a distraction plan where he imagined himself as a child confronting someone who hurt him. He described everything he wished he had said. He used that visualization each time the memory returned. It didn’t erase his pain-but it helped him feel calmer and more in control.
Section 5: Final Reflection
What are some painful memories or recurring thoughts that you might use this strategy with?
How do you want to feel after using a distraction technique?
What reminder or statement could you keep in mind to help you practice distraction instead of suppression?
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