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6 DBT Distraction Techniques & a PLAN! Dialectical Behavior Therapy | Kati Morton

6 DBT Distraction Techniques & a PLAN! Dialectical Behavior Therapy | Kati Morton

78 thoughts on “6 DBT Distraction Techniques & a PLAN! Dialectical Behavior Therapy | Kati Morton

  1. When I listen to some of these suggestions I feel like they would just make me feel more alone and more like a loser than I already feel. Pretending to be super woman or drawing red marks on my arm just makes me feel crazier.

  2. I have never understood how you are supposed to do these things when you are working to the bone just trying to make ends meet. I can't do most of the things in this video when I need to the most because I am working. Guess I just do the best I can do.

  3. Thank you. I'm enjoying your videos. my distractions include walking around the street saying in my mind "may I have a still mind, may I have peace", I take my camera out and do photography, I talk to one particular friend who I can be honest with.

  4. So dbt sounds very manic and i have naturally been doing these things u suggest as distraction for years…..i thought dbt was observing stress non judgementally. That is what i need to learn HOW to do!!

  5. If I distract myself with work, I would be so consumed and feel too safe that I won't come back to the issue that I was suppose to deal with.

  6. it was suggested I have BPD over 25 years ago. understatement…tons more trauma bc of mis-medication and bad hospitals suicide attempts blah blah blah. I'm 50. my whole life has been a pile of disappointment and trauma with a few moments of positive breakthrus but still nothing feels different inside. I'm lonelier than ever and so socially maladapted…idk if I can ever be fixed to the point where I'm not disabled and waiting to die. There are no therapists doing DBT in my area and I cannot afford what I've found online. So I have a therapist that's got amazing potential and skills but does not have a ton of experience and seems to know less about CBT than I do. Does not know DBT. So I got a workbook and here I am. it will guide both of us thru me.

  7. I don't cut myself. but I do drink when I feel overwhelmed. I'm trying to figure out if I truly have bpd or cptsd. they diagnosed me with bipolar and borderline. I think I may be a quiet borderline.

  8. So struggling severe depression, naturally looking for ways to distract myself to break the link of bad thoughts I was unwittingly doing DBT 😋

  9. You keep showing up in every search I do over the last year. I think I will just Subscribe takes less work I can just search your videos now. 🙂

  10. Right now I'm in a dark mood. Everything seems very unenjoyable. Nothing seems happy to me. what do i do? I feel like everything is falling down around me. I'm sabotaging my relationship. I need help and nothing is working.

  11. I went through that same workbook on my own and found it extremely helpful! Probably the best therapy workbook I have personally used.

  12. One of the distraction techniques mention was to go to a public place…!
    Pepole with BPD could also be assimilated with other disorders such as social anxiety disorder so that technique could not be a very good idea as it could be a trigger for elevated emotional outbursts due to low self-esteem. Fortunately there are other options of the DBD distraction techniques listing !
    I just want to make comment..!

  13. This is literally the best most useful video I've seen on self-help for borderline. The way you describe each category and the emotion you put into your voice mean that I know I'll remember these techniques and think of your lovely caring face when shit gets tough. Thank you Kati! ❤

  14. Please do more DBT videos. Im doing DBT and on a waiting list for the DBT group skills. In my country the age limit for DBT was just dropped so Im able to get into a group now and Im really nervous and would like to know a bit about it before I start.

    When we are suffering to where it becomes unbearable (to the point of self harm), do people have the motivation to go get ice cream?

    Would having sex while symptomatic be healthy for our partners (especially severe depression or severe agitation)?

    A distraction is usually something STRONGER than what we are feeling, or it wouldn’t distract us from symptoms for long. “People watching” or ice cream might not help those with symptoms strong enough to engage in self harm. I love the ice cube one though!

    Wouldn’t using a red marker keep someone fixated on the unhealthy subconscious pattern of resorting to self harm considering how similar the act is? I’d love your feedback here Katie and thanks for your dedication to helping others. Mindfulness is a great tool for any human being. The present moment is everything 😊👍

  16. I work a job where I am not allowed many distractions at my desk job and have very little actual work to do. How do I keep my mind occupied with healthy thoughts 40 hours a week when many times it just spirals down with too much time to think?

  17. Awesome video, first one I watched after my psych told me to watch this!! Thanks so much!!! MashaAllah!

  18. Thank you for this Video! I have struggles finding a therapist because where i live we have no therapist doing dbt therapy so this was really helpful!

  19. Thank your for your suggestions. I use my happy planner to put my reminders about technics I have learned from DBT. Wish I could send you a picture of it.

  20. I love your DBT videos, I have the workbook. Me & my husband are both working it, using separate journals. It's not easy, like the very first three questions. Thank you for being out there, I need guidance. No luck with a therapist in my po-dunk town, but maybe it isn't them. I should try again, it's been about 10 years.

  21. Kati, you are a life saver. Thank you for these videos. I just put on this video a few mins ago after a tough argument with someone who was being insensitive to my emotional reactions (Autonomic Dysfunction, BPD-like symptoms, ESFP personality type, hx of undiagnosed family illness). I work constantly on improving my emotional regulation skills and of course I’m going to be sensitive to any sort of snarky, dismissive micro emotions I believe I’m seeing.

    So.. It’s tough, and your DBT videos have honestly helped me grow so much over the past couple of weeks.

    “Sometimes pain can’t be avoided… but many times suffering can”. That quote alone… there are just no words to appropriately describe the empowerment and hope I experienced when I took in its true meaning. Thank you!

    (PS I totally just used expressing my gratitude to you in this comment as a distraction technique from my spiral of self-harm in the form of self-sabotage. Dope. )

  22. I've never really understood how snapping elastic bamds, digging nails into skin or holding ice cubes are alternatives to self harm. Yes, they distract you. But they still hurt so it's essentially self harm to me :/ I already self harm in ways that don't leave any marks but they do hurt so they're still an unhealthy way of coping

  23. Interesting. I have that book. It was recommended to read because it is a easy book to understand about DBT. I spend the whole weekend reading the book. Well Alexia read it to me. I followed along. And hearing it from you made it clear. Thank you.

  24. I would like to add two more for anybody who wants them:
    Memorize all the words to a song, poem, or significant number that is long enough to actually distract you and then recite it to yourself. Try to pick something that you can keep adding to like your favorite Shakespeare monologue or something you can brag about when you get a little bit carried away and want to show off. I don’t know how you like to live. Lol.

    Also, I found this one by accident but it’s effective nonetheless, try to learn a song in a different language. Not a song that you like that’s translated to a different language but a genuine song that is actually from the cultural of people that commonly speak that language. It’s a great journey to find the song as long as you have headphones, lol

  25. I always find that when I try to distract the negative thoughts are just building up in the background until it becomes too much and the distraction no longer works
    And I feel worse than before

  26. Never distract. What you resist will persist. Embrace your thoughts and feelings, as they are meaningless. They always have been. Come back to presence. Realize this, and suffering ends. The cure is through it, not around it. If you run from it, it will always follow you. The problem will always become worse if you keep running from it. I can’t believe this is a therapy you’re actually teaching.

  27. I wish I had known about this sooner, I have had this issue for years and now I am having social issues and I find stress makes it worse . PLEASE can more videos be done on this. Thank you kati!🙂 I am new to this, can you advise beginners what books you recommend? I will e-mail you on Google plus. I am grateful for your videos! 🙂👍 x

  28. I’m always distracting myself to where I can’t accomplish daily tasks :/ I can’t stay home I’m always going out driving or shopping or doing anything to distract my mind!

  29. There are people with BPD who don't self harm but their actions are equally destructive such as heavy drinking, missing deadlines on purpose etc same no focus is given to these aspects.

  30. I recently found out why i was addicted to food. When I was a child I was very lonely and kept trying to get attention by excelling in all subjects but no one cared. I tried to make friends but found out no one wanted to be my friend. My father was an addict. Everything and everyone disappointed me. Food was the only thing that made me happy. Now I realize i need a distraction from food. I'm sick of hurting myself. And yes it's hurting me. I deserve better. I have great friends now. I have talents. I'm luckier than i know.

  31. With two BPDers I am involved with I found soothing stuff helps..electric blankets to comfort and super large teddy bears. BPDers love inanimate objects of confort.. a "safe" form of comfort…

  32. This video is very helpful and hear is what it helped me to come to a deeper sense of awareness of:  Do I want to Stay in my state of "Self Empowerment and Peace of Mind",, or would I want to "RE-Visit Old War Zones" of the Past, (Dysfunctional Painful Relationships), Family, Old Friendship's, Behavioral Practices of this World that are self destructive. As long as I am a "Refugee of Heart" in this World. It is with in my Own Rights to "Choose to be Free in, Spirit, Mind and Body".  Awesome!!

  33. Im binge listening katie morton while doing chores.. I hate chores, but it really helps you distracted and make yourself feel better about yourself.

  34. This was incredibly helpful. I need to find out more about DBT. Like everyone, I have my challenges, but overall I have a beautiful life. My husband is loving and caring, and the relationship with our children, their husbands and our grandson is close. Even my in-laws rock! lol The problem is with my family. They are always at war. And my being very sensitive, gets me hurt easily and often. Avoiding them isn't always possible, so maybe DBT will teach me ways of coping.

  35. It has happened to me that when I'm in a bad situation at home is in the moment I have to leave with my children, in the moment I'm in my pijama or cooking dinner, then I can't leave because I feel embarrased of going out in those conditions.

  36. Alot of these sound exhausting, I have social anxiety and introversion too and normally find being around people stressful

  37. What if we (as mentally/personality illness diagnosed) try to get a therapist and cant get sufficient treatment because we're too "difficult". I am a girl, diagnosed with borderline personality disorder, PTSD with substance abuse issues-stemming back from the age of 13, now 37. What if we've seeked treatment for 9 years now, and we keep getting pushed aside for "easier" diagnosed people?

  38. Had this horrible illness since 14 years old .this illness is devastating it really is .its nearly killed me many of times I'm 44 now I tock me 25 years getting help begging for real help for years was self medicating for years my drinking at it worse was so bad up to 3 half liters of vodka a day .was terrible drug addict on top of the drinking . I really don't no how still walking still hear .not drank or tock drugs since 2007 some time now but I'm back to the person as kid very very shy .still dealing with this illness .started DBT 6 mouths ago yesterday at 4 o'clock in the morning started to panic that I wasn't just getting this .we have a year to learn the basics of it all the big words just not going in .been watch couple people on make sound just easier to understand so thank you. Sex .be nice but im not a drunk any more so.shy only thing I hate about being sober n clean this being honest it gave me so confidence .now just back to shy quit man of 45 I find I littel .sad no partner .never going ask.any one aut .the fault spending rest my life alone !!!! I shut up thank you for helping people bless you

  39. Its sad bc i have this and some cptsd symptoms from being attacked by the same pitbull twice and i have a baby but whenever i need a break i cant take one so my mental illness is only getting worse and worse and i fear what I'll do i try to use coloring but it never works when i constantly have to keep an eye on my kid who never lets me get a break shes in everything and anything and i just scream my head off all day long and its so bad for her and i feel so bad bc i dont want her to develop my stupid problems that i developed from my stupid family and friends and partnerships and relationships i suck at life really really suck at life

  40. @katimorton Thank you for these amazing videos. Super helpful for me as i feel this fits with my client base at the moment. I've tried looking for your DBT worksheet on your website but cannot find it :(.

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