DISTRACT YOURSELF BY COUNTING

Counting is a simple skill that can really keep your mind busy and help you focus on something other than your pain.

Here are some examples.

Check (…) the ones you’re willing to do, and then add any activities that you can think of:

(…) Count your breaths. Sit in a comfortable chair, put one hand on your belly, and take slow, long breaths. Imagine breathing into your stomach instead of your lungs. Feel your belly expand like a balloon with each inhalation. Start counting your breaths. When you inevitably start thinking about whatever it is that’s causing you pain, return your focus to counting.

(…) Count anything else. If you’re too distracted by your emotions, simply count the sounds that you’re hearing. This will take your attention outside of yourself. Or try counting the number of cars that are passing by, the number of sensations that you’re feeling, or anything else you can put a number on, such as the branches of a tree you’re looking at.

(…) Count or subtract by increments of seven. For example, start with one hundred and subtract seven. Now take that answer and subtract seven more. Keep going. This activity will really distract you from your emotions because it requires extra attention and concentration.

(…) Other counting ideas: __________________________________________________________________________________________________________________________________

Learn more:

Distress Tolerance Skills:

DISTRESS TOLERANCE SKILLS

RADICAL ACCEPTANCE

DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS

DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES

DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE

DISTRACT YOUR THOUGHTS

DISTRACT YOURSELF BY LEAVING

DISTRACT YOURSELF WITH TASKS AND CHORES

DISTRACT YOURSELF BY COUNTING

CREATE YOUR DISTRACTION PLAN

RELAX AND SOOTHE YOURSELF

Self-Soothing Using Your Sense of Smell

Self-Soothing Using Your Sense of Touch

Self-Soothing Using Your Sense of Taste

Self-Soothing Using Your Sense of Hearing

Self-Soothing Using Your Sense of Vision

Self-Soothing – CREATE A RELAXATION PLAN

Advanced Distress Tolerance Skills:

Advanced Distress Tolerance Skills: Improve the Moment

SAFE-PLACE VISUALIZATION

CUE-CONTROLLED RELAXATION

REDISCOVER YOUR VALUES

SELF-ENCOURAGING COPING THOUGHTS

TAKE A TIME-OUT

LIVE IN THE PRESENT MOMENT

IDENTIFY YOUR HIGHER POWER

ADVANCED RADICAL ACCEPTANCE

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