The video below was produced by Kati Morton who's one of my favorite YouTube therapists. In the video, she discusses six dialectical behavior therapy (DBT) distraction techniques which will help us change our life for the better.
If you've asked the question, what is DBT, you'll get a better understanding of it after viewing the video. She talks about how we can distract ourselves using simple methods, instead of hurting ourselves or causing pain to the other people in our life.
6 Dialectical Behavior Therapy Distraction Techniques
The text below was written by Kati and edited by Ramiro Rodriguez. Most of the text is the same as in Kati's YouTube channel, I simply reworked some parts so I don't get in trouble with Google for pasting text verbatim.
You ask and you shall receive! In this video I talk about six distraction tools as well as how to create a distraction plan which will help you change your life for the better.
I would encourage all of you to grab a few 3x5 cards to help you create your life changing plan.
Using the six tips outlined below, you can come up with different distractions to use regardless of what time of day it is or where you are. Put your ideas on your card and keep it with you at all times.
The six distraction tips are:
- Use safe alternatives to self-harm behaviors.
- Distract with pleasurable activities.
- Think about someone else! Make up a story about the people you see.
- Distract your thoughts.
- Distract by leaving! If you have self harm items around you and you are struggling to fight the urges, get out of there!
- Distract with chores.
I hope you find this helpful and are able to use this to fight back against those self-harm or even negative depression voices!