Using Distractions to Cope: are yours helping or hiding?
Reviewed By
Donna Bottomley - Psychotherapist, MBABCP accredited, 10+ years in CBT and EMDR
It's common to automatically seek out distractions when faced with upsetting emotions. Evaluate if your distractions are helping you and consider alternative responses that align with your values and goals.
Free to try · Responses are private & encrypted
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What does the Using Distractions to Cope Journal cover?
- The situations where you reach for a distraction
- What you felt and which distraction you used
- Whether the distraction is helping or whether there could be other ways to respond
- Healthier distractions you could try instead
Who is this Using Distractions to Cope Journal for?
Helpful if you:
📱 Reach for your phone, food or a screen when feelings get hard
🤔 Are not sure whether your coping habits are helping
🌱 Want healthier ways to get through difficult moments
For therapists:
Assign this journal in DBT-informed distress tolerance work to help clients distinguish helpful distraction from avoidance. Their alternative strategies can be built into a coping plan in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
Is distraction a bad way to cope?
Not necessarily. Distraction is a recognised DBT distress tolerance skill for getting through a crisis without making it worse. It becomes a problem when it is the only strategy, when it stops you dealing with things that need dealing with, or when the distraction itself causes harm, such as excessive scrolling, drinking or spending.
How do I tell helpful distraction from avoidance?
Ask whether it helps you get through the moment and return to the issue, or whether it lets you escape the issue indefinitely. Helpful distraction is time-limited and leaves you better able to cope. Avoidance keeps the problem and the feeling in place. The journal walks you through that question for a real situation.
What are healthier distractions?
Ones that soothe or engage you without a cost: movement, music, a walk outside, contacting someone, a task with a clear end, or grounding exercises. The journal asks you to list alternatives you could try, so you have options ready before the next difficult moment rather than reaching for the default.
Can my therapist assign this journal?
Yes. Therapists on Offload can assign Using Distractions to Cope in DBT-informed distress tolerance work to help clients distinguish helpful distraction from avoidance, and your alternative strategies can be built into a coping plan. Your responses are available for them to review beforehand. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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