In this episode, Raich and Maddy dive into the DBT skill of Distraction a key part of the Distress Tolerance module, designed to help us survive emotional crises without making things worse.

Quick but crucial reminder: Distraction is NOT avoidance. Used wisely, it’s about managing the fire, not pretending it’s not there. Raich and Maddy unpack the vital difference between the two because yes, they might look similar, but they’re absolutely not the same thing.

You’ll get a walk-through of the DBT acronym Wise Mind ACCEPTS because of course it’s another acronym (Marsha, we see you!). From Activities to Sensations, Raich and Maddy share relatable, real-life ways to apply each letter. Plus, they introduce a fresh twist on this classic skill that might just blow your mind.

They also break down the science behind why distraction works, and how it’s a short-term tool to reduce SUDS (Ep 3!) when you’re overwhelmed and your Wise Mind says: not right now.

Whether you're learning DBT for yourself, supporting someone else, teaching skills, or just curious you’re in the right place.

Resources & Recommendations:

ACCEPTS skill (Handout)-https://www.therapistaid.com/therapy-worksheet/dbt-accepts

Contributing- Enlightment youtube link - https://www.youtube.com/watch?v=U-iHolnQ5tc

Comparison-

Mark Manson-'Everything Is F*cked: A Book About Hope.

Eddie Jaku- Happiest Man alive

Everything to Live For -Turia Pitt

The Ninth Life of a Diamond Miner: A memoir

Happiest Man on Earth - Eddie Jaku

Victor Frankle-Mans search for meaning

smiling minds & insight timer -Leaves on a stream

Crisis Support

This space may include discussions that bring up strong emotions or difficult topics. If you’re feeling overwhelmed, please know you're not alone and support is available.

If you or someone you know is in crisis, we encourage you to reach out to:

Lifeline – 13 11 14 (24/7)

Beyond Blue – 1300 22 4636

13YARN – 13 92 76 (A 24/7 national support line for Aboriginal and Torres Strait Islander people)

Emergency Services – 000 (if you are in immediate danger)

Acknowledgment of Dr. Marsha M. Linehan and the Origins of DBT

We honor Dr. Marsha M. Linehan— psychologist and professor who created Dialectical Behavior Therapy.

It’s thanks to Dr. Linehan that DBT has become a proven intervention for a range of mental health challenges.

Wise Mind A DBT Podcast gratefully acknowledges that DBT is Dr. Linehan’s work—not ours—and we honor her legacy.