CREATE YOUR DISTRACTION PLAN

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Now identify those distraction skills  from the previous pages, that you’re willing to use the next time you’re in a situation that’s causing you pain and discomfort.

Here they are, if you want to read them over again:

  1. DISTRESS TOLERANCE SKILLS
  2. RADICAL ACCEPTANCE
  3. DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS
  4. DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES
  5. DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE
  6. DISTRACT YOUR THOUGHTS
  7. DISTRACT YOURSELF BY LEAVING
  8. DISTRACT YOURSELF WITH TASKS AND CHORES
  9. DISTRACT YOURSELF BY COUNTING

These chosen skills will make up your distraction plan. Remember, these are the first steps you will use in your plan to distract, relax, and cope.

Print out this page! Write your chosen distraction techniques below.

When you’re done, write them down again on a 3 x 5 inch note card or a sticky note to carry around with you in your wallet or purse. Then the next time you’re in a distressing situation, you can pull out the card to remind yourself of your distraction plan.

MY DISTRACTION PLAN

1. ______________________________

2. ______________________________

3. ______________________________

4. ______________________________

5. ______________________________

6. ______________________________

7. ______________________________

Learn more:

Distress Tolerance Skills:

  1. DISTRESS TOLERANCE SKILLS
  2. RADICAL ACCEPTANCE
  3. DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS
  4. DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES
  5. DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE
  6. DISTRACT YOUR THOUGHTS
  7. DISTRACT YOURSELF BY LEAVING
  8. DISTRACT YOURSELF WITH TASKS AND CHORES
  9. DISTRACT YOURSELF BY COUNTING
  10. CREATE YOUR DISTRACTION PLAN
  11. RELAX AND SOOTHE YOURSELF
  12. Self-Soothing Using Your Sense of Smell
  13. Self-Soothing Using Your Sense of Touch
  14. Self-Soothing Using Your Sense of Taste
  15. Self-Soothing Using Your Sense of Hearing
  16. Self-Soothing Using Your Sense of Vision
  17. Self-Soothing – CREATE A RELAXATION PLAN

Advanced Distress Tolerance Skills:

  1. Advanced Distress Tolerance Skills: Improve the Moment
  2. SAFE-PLACE VISUALIZATION
  3. CUE-CONTROLLED RELAXATION
  4. REDISCOVER YOUR VALUES
  5. SELF-ENCOURAGING COPING THOUGHTS
  6. TAKE A TIME-OUT
  7. LIVE IN THE PRESENT MOMENT
  8. IDENTIFY YOUR HIGHER POWER
  9. ADVANCED RADICAL ACCEPTANCE