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

I'm Kati Morton, a licensed therapist making Mental Health videos!
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[BadActingWYIM]

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.

[taracate]

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

[Xplreli]

I have a few different techniques to help me but I do find that doing chores help a lot. Just look around the house and find something that needs to be done. If you need to clean your room or your bathroom or go through storage. Something. I just turn on some music and start cleaning. It really helps me distract myself.

[natethegreat]

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

[PolarWarriors]

I’D LOVE A RESPONSE TO MY CONCERNS ABOUT THESE TECHNIQUES:
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 😊👍

[Rome]

Running or working out I find is a good distraction. It burns up that pent up negativity / anger ect . I was boiling with rage and I went for a hard run .. it seemed to calm me .

[samlowe]

This is a great video. I did DBT a few years ago, and it really helped to shift my life to be somewhat functioning and I was able to do stuff I never thought possible. Now, after 3 years I find myself struggling again. Binge eating is becoming normal and I have spent a few months feeling very adrift, but not knowing how to fix it. Watching this video has helped me to make a plan, I am getting back on the DBT train, and am excited to be in a place where I can support myself and make alternatives to the destructive shit.

[Shy__wolf]

Don't Feed the monster. Cuddle it.

[jeffreydamonte]

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

[Yetaxa]

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

[theemutsenfabriek]

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

[iamjustmyself]

Journal topic:

Give people High fives just for getting out of bed! Being a person is hard sometimes

Cathrine

[LornaDonnelly]

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! ❤

[evanwilliamson]

I am not being pessimistic here, but in regard to your techniques and suggestions, majority (I haven’t tried all of them) wouldn’t be effective enough for me. When I get an “insecurity flare-up”, I literally cannot concentrate what I’m doing; I can’t even concentrate on the conversations I’m having with people. The profound adrenaline rush throughout my body and in my gut accompanied with a rapid heart rate. The only thing that helps is “witnessing” in a non-judgmental way. That only lasts periodically, but I am grateful to have them moments. Meditation has been an awakening experience for me.

[urteruddy]

Thank you Katie I have bpd and you’re the only one who helps and doesn’t annoy me😂

[wanted_gem]

Thank you. More mini DBT Techniques videos please - maybe on the Interpersonal Relationships topic. :)

[ghoulie]

i think your cool sweater was a good distraction. where did it come from?

[hamildub]

I never considered self harm as more than physical, total revelation. Thanks for putting yourself out there

[pratcus]

you are awesome and a pleasant distraction. The positive vibes you infuse through your charm, sincerity, attitude and your innocence touched me a lot. God bless you girl. You truly inspires. I can write a full page about you dear.

[markjohnson]

I find it almost impossible to hurt someone's feelings even if they've hurt me, its extremely frustrating