Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

WISE MIND DISTRACTS WITH...

Distress tolerance skill

A.C.C.E.P.T.S

A. C. C. E. P. T. S.

Focus attention on a task you need to get done.

Do something thoughtful.

Compare how you are feeling now to a time when you felt different.

Expose yourself to events, things, places that creates different emotions

Leave the situation mentally. Build an imaginary wall between yourself and the situation. Block thoughts and images from your mind.

Count to 10. Repeat words in your mind.

Squeeze a rubber ball. Listen to very loud music. Hold ice in your hand or mouth. Put cold water on your face.