Distraction Skills
When can it be helpful to use distraction skills?
When you find yourself ruminating or becoming overwhelmed with a problem or feeling.
What is self-soothing?
Comforting yourself using your five senses to bring a sense of relaxation.
What is mindfulness?
Skills for centering and grounding yourself in the present moment, practicing awareness and non-judgment.
What is emotional awareness?
Skills for recognizing, identifying, and expressing your feelings.
What is opposite action?
Doing the opposite of an unhealthy impulse or behavior to get a different outcome; acting the opposite of what your emotions are telling you to do.
What are three examples of distraction skills?
Reading a book, doing a craft, watching a movie, doing puzzles, doing artwork, building something, etc.
When is it helpful to use self-soothing skills?
When you are experiencing stress, anxiety, or emotional distress. When things feel too intense to manage.
When is it helpful to use mindfulness skills?
When you are struggling with stress, anxiety, ruminating/racing thoughts, flashbacks, or feeling overwhelmed.
When is it helpful to use emotional awareness skills?
When you notice yourself avoiding or suppressing emotions, or struggling with holding feelings inside.
When is it helpful to use opposite action skills?
When you notice yourself wanting to lash out, or are having intense emotions that usually cause you to engage in unhealthy behaviors.
What is the ABC technique?
Going through the alphabet and naming something for each letter of the alphabet for a certain topic. Example: Animals (A=anteater, B=bear, etc).
What are three examples of self-soothing skills?
54321 grounding, deep breathing, aromatherapy, taking a warm bath, soothing sounds, touching smooth or soft textures.
What are three examples of mindfulness skills?
Meditation, breathing exercises, 54321 technique, doing a body scan, mindful stretching, non-judgmentally noticing thoughts and emotions, mindful walking.
What are three examples of emotional awareness skills?
Journaling, using an emotion wheel to identify feelings, tuning into physical sensations associated with emotions, doing artwork, talking with a trusted person
What would be an opposite action to wanting to stay in bed all day because of depression?
Getting out of bed, taking a shower, making your bed, etc.
What are three examples of unhealthy distractions?
Substance use, doom scrolling on your phone, gambling, binge eating.
What is an example of a self-soothing skill using the sense of smell?
Using essential oils, lighting a candle, smelling fresh linens, smelling the detergent on your clothes.
How do you do a body scan?
Bring attention to your body as a whole, then to each individual section or part of your body, noticing any tension, discomfort, or sensations as you scan each part of your body.
This technique involves pausing to check in with how you're feeling in a given moment, which can help you better respond to emotional triggers.
Self-reflection.
What would be an opposite action to wanting to lash out and yell at someone?
Walking away, speaking calmly and quietly, telling someone you need some time before continuing the conversation.
When do distraction skills become unhealthy or unhelpful?
When you've been avoiding an emotion or a problem for a long time already, when you really need to process the emotions, or when immediate focus on a problem is needed.
What is the 54321 grounding skill and what is the order you go in?
5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
What are two core elements of practicing mindfulness?
Present moment awareness and non-judgment.
What is the right way to practice journaling?
There is no right way!
What would be an opposite action for wanting to act impulsively about something?
Taking time to pause, think, and consider the actions.