MORE THAN THERAPYTHE RESOURCE LIBRARY

MODULE 15 / 24 · Distress tolerance · 15–25 MINUTES

Distract · Adaptive Denial

Use a temporary attention shift to get through a difficult moment without making things worse.

Try the worksheet

Understand the skill

A brief distraction can create room for a safer next step. Options include activities, contributing, perspective shifts, different emotions, setting a thought aside briefly, mental tasks, and safe sensory grounding. Adaptive denial is a substance-use recovery adaptation, not denial of real risk or needed care.

Practice step by step

  1. Name the immediate urge and the goal of getting through this moment safely.
  2. Choose an accessible activity or attention anchor.
  3. Set a short interval and a specific return-to-problem time or support contact.
  4. Review whether you need more support, problem-solving, or a different skill.

TRY IT · SOLO OR WITH A GROUP

A practice activity

Bridge plan: choose a neutral puzzle, a short tidy-up, or music as a five-minute bridge. Pair it with a clear 'then I will…' step so distraction does not become indefinite avoidance.

Group option: Work from a fictional example for five minutes, rehearse or compare choices for five minutes, then discuss one useful adaptation. Pass, write, observe, or work alone.

Your practice worksheet

Writing is optional. Responses stay in this open tab and are not submitted or automatically saved. Closing or refreshing clears them. Avoid names or identifying details. Printing or downloading includes your words.

Use paper or discuss the prompts if you prefer.

Recovery connection

For adaptive denial, rehearse a recovery-consistent stance such as 'Using is not my next option; contacting support is.' Keep craving and relapse risk visible in the care plan.

Facilitator notes

Avoid painful or extreme sensation activities. Do not invite denial of illness, overdose risk, consequences, or treatment needs.

Adaptation and care: Distraction is not for postponing urgent medical care, immediate safety action, or essential responsibilities.

Between-session practice: Choose one manageable situation to try this skill. Notice the context, what you did, and what helped or needs adjusting. An attempt counts as practice even when feelings do not change.

Background and sources

DBT skills concepts originate in Marsha M. Linehan's work. These are original More Than Therapy activities, not reproductions of official worksheets or endorsed materials.

References inform the skill framework; they do not validate these particular exercises. Life-structure modules are DBT-informed applications, not additional standard DBT core modules.