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: __________________________________________________________________________________________________________________________________
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