22 The Dialectical Behavior Therapy Skills Workbook
DISTRACT YOuRSELF BY COuNTING
Counting is a simple skill that can really keep your mind busy and help you focus on something
other than your pain. Here are some examples. Check () the ones you’re willing to do, and then
add any activities that you can think of:
Count your breaths. Sit in a comfortable chair, put one hand on your belly, and take
slow, long breaths. Imagine breathing into your stomach instead of your lungs. Feel
your belly expand like a balloon with each inhalation. Start counting your breaths.
When you inevitably start thinking about whatever it is that’s causing you pain, return
your focus to counting.Count anything else. If you’re too distracted by your emotions, simply count the sounds
that you’re hearing. This will take your attention outside of yourself. Or try counting the
number of cars that are passing by, the number of sensations that you’re feeling, or any-
thing else you can put a number on, such as the branches of a tree you’re looking at.Count or subtract by increments of seven. For example, start with one hundred and
subtract seven. Now take that answer and subtract seven more. Keep going. This
activity will really distract you from your emotions because it requires extra attention
and concentration.Other counting ideas:Here’s an example of using counting to distract yourself. Dawn became upset when her mother
told her to help set the table for dinner. “She’s always telling me what to do,” Dawn thought. She
could feel her anger getting worse, so she went to her room and remembered that the last time this
happened, counting her breaths had helped soothe her emotions. She sat down and did it again.
After ten minutes, she felt calmer, so she went back to the dining room.
CREATE YOuR DISTRACTION PLAN
Now identify those distraction skills that you’re willing to use the next time you’re in a situation
that’s causing you pain and discomfort. These chosen skills will make up your distraction plan.
Remember, these are the first steps you will use in your plan to distract, relax, and cope. Write your
chosen distraction techniques below. When you’re done, write them down again on a 3 x 5 inch
note card or a sticky note to carry around with you in your wallet or purse. Then the next time
you’re in a distressing situation, you can pull out the card to remind yourself of your distraction
plan.