Thought Management

Distract Yourself to Soothe Your Emotions

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Dialectical Behavior Therapy (DBT) uses sensory distraction techniques to help manage overwhelming emotions by shifting focus to physical sensations. Simple actions like drinking ice-cold water or biting into a lemon create immediate sensory reactions that interrupt anxious thoughts and bring the mind back to the present. These quick and accessible tools offer an effective way to regain calm and control in moments of stress.

Littérature scientifique associée

  •  Charlton, M. (2008). Adapting Dialectical Behavior Therapy for Special Populations.
    • Charlton (2008) examines the adaptation of Dialectical Behavior Therapy (DBT) for individuals with developmental disabilities and trauma histories, highlighting how sensory-based distress tolerance techniques and structured skill-building help improve emotional regulation and impulse control in these populations.
  • Fassbinder, E., Schweiger, U., Martius, D., Brand-de Wilde, O., & Arntz, A. (2016). Emotion Regulation in Schema Therapy and Dialectical Behavior Therapy. Frontiers in Psychology, 7(1373), 1373.
    • Fassbinder et al. (2016) compare Dialectical Behavior Therapy (DBT) and Schema Therapy (ST) in the context of emotional regulation, demonstrating that DBT focuses on directly teaching emotion regulation skills, including mindfulness and distress tolerance strategies, often involving sensory-based techniques, to help individuals manage overwhelming emotions.