Finding Relief in the Moment: The DBT Distract Skill

When Emotions Feel Too Big to Handle

Research suggests that the average person experiences approximately 27 emotions per day, and some of those emotions can feel overwhelming in the moment (Trampe et al., 2015). When you're consumed by sadness, anger, or anxiety, and all you want is for the feeling to stop, trying to "think your way out" often backfires.

That's where distraction comes in: not as avoidance, but as a strategic pause. In Dialectical Behavior Therapy (DBT), the Distract skill gives you seven concrete ways to shift your attention when emotions are too intense to process right away (Linehan, 2015).

Distracting yourself doesn’t mean ignoring your problems or pushing emotions away forever. Instead, it’s about giving your mind and body a break when emotions are too intense to handle right away. When you use distraction skillfully, you create space to calm down, so you can return to your challenges when your emotions aren’t at their peak.

The Purpose of Distraction

According to Linehan (2015), distress tolerance skills help you survive emotional crises without engaging in impulsive or harmful behaviors. The Distract skill is particularly useful when your emotions are overwhelming and your goal is to get through the moment.

Rathus and Miller (2015), emphasize that distraction is not avoidance; it’s a short-term strategy for reducing the intensity of painful feelings so you can come back to the situation more effectively.

How to Use the Distract Skill: The “ACCEPTS” Acronym

DBT teaches seven ways to distract, summarized with the acronym ACCEPTS:

A - Activities

Do something that absorbs your attention and shifts your focus:

• Physical: Go for a walk, clean a room, do yard work, exercise

• Creative: Draw, paint, write, play music, build something

• Engaging: Watch a show, play a video game, do a puzzle, read

• Productive: Organize a drawer, answer emails, cook a meal

• Social: Call a friend, visit someone, go to a public place

The best activities are ones that require enough focus that your mind can't wander back to distress.

C - Contributing
Do something kind or helpful for someone else:

• Send an encouraging text to a friend who's struggling

• Volunteer at a local organization

• Help a neighbor with a task

• Donate items you no longer need

• Write a thank-you note

• Take care of a pet or plant

• Offer to help a coworker

Contributing shifts focus outward and connects you to purpose beyond your current pain.

C - Comparisons
Use perspective to ground yourself (with compassion, not judgment):

• Compare to times you've coped with similar feelings successfully

• Remember that others face similar challenges: you're not alone

• Notice how far you've come from where you started

• Consider that this moment, however painful, is temporary

Important: Comparisons should build perspective and hope, not minimize your pain or create guilt. If comparing makes you feel worse, skip this one.

E - Emotions (Creating Different Ones)
Intentionally evoke a new emotional state.

Emotions are dynamic and can shift when we introduce new stimuli:

• Watch a funny video (humor → joy)

• Listen to energizing music (activation → motivation)

• Watch something heartwarming (sadness → warmth)

• Read something inspiring (hopelessness → hope)

The aim is not to invalidate the original feeling, but to introduce emotional flexibility.

P - Pushing Away

Temporarily set aside what cannot be addressed right now. This is mindful postponement, not denial.

You might:

• Visualize placing the problem in a box

• Imagine putting it on a shelf

• Write it down and schedule a time to return to it

For example, if you are going through a breakup, it is not helpful to think about that while you are getting through a presentation at work or school. It will be more helpful to pack away until you return home and can manage your distress. This helps you set boundaries with distressing thoughts.

T - Thoughts
Occupy your mind deliberately. When emotion is high, the mind ruminates. Structured mental activity interrupts that loop.

Examples:

• Count backwards by 7s

• Name all the animals you can think of

• Recite song lyrics

• Do Sudoku or crosswords

• Learn something new

The brain cannot fully ruminate and concentrate intensely at the same time.

S - Sensations
Ground yourself through strong or soothing sensory input. Physical sensations can quickly reduce emotional arousal.

Examples:

• Hold an ice cube

• Splash cold water on your face

• Take a warm shower

• Light a scented candle

• Use a weighted blanket

• Chew strong mint gum

This anchors you in the present moment and can reduce physiological intensity.

Why It Works

The Distract skill works by interrupting the emotional feedback loop. When your mind is focused on distress, the body stays in a heightened state. Shifting attention, even for a few minutes, helps your nervous system begin to settle. Once the wave of emotion passes, you can return to the problem with clearer thinking and more effective coping.

When to Use the Distract Skill

ACCEPTS is most useful when:

• Your emotions are at a 7-10 intensity and you can't think clearly

• You're waiting for something stressful and can't take action yet

• You've already done what you can and need to let go for now

• You're in a situation where processing emotions isn't appropriate (at work, in public, during an event)

• You're experiencing urges to act impulsively and need to ride out the wave

• You're ruminating or spiraling and need to break the loop

When distraction might NOT be the right tool:

• If you've been avoiding an emotion for a long time (eventually, processing is needed)

• If the distress is low enough that you could use another skill (like problem-solving or opposite action)

• If distraction is becoming your only coping strategy

The goal is strategic use, not permanent avoidance.

ACCEPTS in Action: A Real-World Example

This is a composite scenario, not a specific individual.

Sam had just received news that they didn't get a job they really wanted. The rejection stung: disappointment, embarrassment, and anxiety about the future all hit at once. Sam noticed the urge to cancel plans with friends and spend the night scrolling job rejections online.

Instead, Sam thought: This feeling is too intense to process right now. I need to get through the next few hours without making things worse.

• A (Activity): Sam went for a 20-minute walk around the block

• C (Contributing): Texted a friend going through a hard time: "Thinking of you"

• E (Emotions): Put on a comedy special that usually makes them laugh

• T (Thoughts): Did a crossword puzzle to occupy their mind

Two hours later, the intensity had dropped from an 8 to a 4. Sam still felt disappointed, but they could think more clearly. They decided to process the rejection with their therapist later that week, and kept their plans with friends.

Building Emotional Balance

Distracting is not running away; it’s taking a breather. It’s a compassionate way to say, “I need a moment to get grounded before I deal with this.” Practicing this skill regularly helps you learn what kinds of distractions work best for you, so you can reach for them when you need them most.

Learning Distraction Skills with Support

ACCEPTS is one of many distress tolerance skills taught in DBT. Learning when and how to use distraction—without it becoming avoidance—often benefits from professional guidance.

At Bio-Behavioral Institute, we offer:

• Individual DBT therapy: Learn to apply ACCEPTS to your specific triggers and situations

• DBT skills groups: Practice distress tolerance alongside others in a structured setting

We work with individuals struggling with emotional dysregulation, anxiety, depression, and related challenges.

📞 Phone: (516) 487-7116 📧 Email: info@biobehavioralinstitute.com

Frequently Asked Questions About the Distract Skill

What does ACCEPTS stand for in DBT?

ACCEPTS is a DBT distress tolerance skill that stands for Activities, Contributing, Comparisons, Emotions (creating different ones), Pushing Away, Thoughts, and Sensations. These seven techniques help you get through emotional crises without making things worse.

Is distraction the same as avoidance?

No. Distraction is a short-term strategy to reduce emotional intensity so you can cope more effectively. Avoidance is a long-term pattern of not dealing with emotions at all. The key difference is intention: distraction creates a pause; avoidance creates a pattern.

When should I use ACCEPTS vs. TIPP?

TIPP works on your body's physiology to rapidly reduce emotional intensity. ACCEPTS works on your attention and focus. Many people use TIPP first to calm the body, then ACCEPTS to occupy the mind while the emotion passes.

Can distraction help with panic attacks?

Yes, particularly the Sensations component (holding ice, splashing cold water) and Activities that require physical movement. Distraction works best after the peak of a panic attack, when you're trying to return to baseline.

References

Linehan, M. M. (2015). DBT skills training manual (2nd ed.). The Guilford Press.

Rathus, J. H., & Miller, A. L. (2015). DBT skills manual for adolescents. Guilford Press.

Trampe, D., Quoidbach, J., & Taquet, M. (2015). Emotions in everyday life. PLoS ONE, 10(12), e0145450.