380
distress tolerance WorksHeet 5a   (Distress Tolerance Handout 7)
Distracting with Wise m ind accep TS
Due Date:       Name:                   Week Starting:  
Practice each distraction skill twice, and describe your experience as follows:
When did you practice this skill, and 
what did you do to practice?What was the crisis (what 
prompted needing the skill)?How 
much time 
passed in 
doing this 
skill?rate before/after skill use
Conclusions or questions  
about this skills practiceDistress tolerance 
(0 = I can’t stand it; 
5 = I can definitely 
survive)Emotion
Negative 
emotion 
intensity 
(0–100)Positive 
emotion 
intensity 
(0–100)
Activities: / / /
/ / /
Contributions: / / /
/ / /
Comparisons: / / /
/ / /
Emotions: / / /
/ / /
Pushing away: / / /
/ / /
Thoughts: / / /
/ / /
Sensations: / / /
/ / /
Adapted from an unpublished worksheet by Seth Axelrod, with his permission.
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .