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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).distress tolerance Handout 7   (Distress Tolerance Worksheets 5–5b)
Distracting
A way to remember these skills is the phrase “Wise m ind accep TS.”
With activities:
Focus attention on a task you need to get 
done.
Rent movies; watch TV.
Clean a room in your house.
Find an event to go to.
Play computer games.
Go walking. Exercise.
Surf the Internet. Write e-mails.
Play sports.Go out for a meal or eat a favorite food.
Call or go out with a friend.
Listen to your iPod; download music.
Build something.
Spend time with your children.
Play cards.
Read magazines, books, comics.
Do crossword puzzles or Sudoku.
Other:  
With contributing:
Find volunteer work to do.
Help a friend or family member.
Surprise someone with something nice (a 
card, a favor, a hug).
Give away things you don’t need.Call or send an instant message encouraging 
someone or just saying hi.
Make something nice for someone else.