In Dialectical Behavior Therapy, distraction is a powerful skill that helps people manage overwhelming emotions by temporarily shifting their focus to something neutral or positive.
When we’re caught up in intense feelings, a quick distraction—like a short walk, doing a puzzle, or even listening to a favorite song—can give our minds the break they need to regain balance. This pause allows emotions to settle, so we can approach situations with a clearer mind and respond more thoughtfully. Distraction doesn’t solve the problem, but it helps us step back just enough to regain control and make healthier choices.
Here are some examples to choose from.
