DBT: getting through a crisis · worksheet 80
When an emotion is too strong and you can’t solve anything at that moment, distracting yourself on purpose helps you let the wave pass without making things worse. Prepare your list in advance.
Before you start
- What it is for: To get through a very strong emotional moment without doing something that makes the situation worse.
- 15 minutes to prepare your list; then use it at moments of crisis.
- Distracting yourself on purpose isn’t running away: it is letting the wave of a very strong emotion pass without doing something that makes things worse.
- Prepare the list when you are calm: in the middle of the wave nothing will come to mind.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note what helped you: your list improves with experience. After the wave, go back to the problem if needed.
If you find it hard
If you distract yourself all the time so as never to feel, it has become avoidance: talk about it with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Build a list of useful distraction activities (activities, helping others, comparisons, opposite emotions, pushing away, thoughts, sensations) to get through an emotional peak without acting impulsively.
Emotional crises, urges, moments when the problem can’t be solved straight away. Duration: 15 min in session to prepare the list.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
