Why Distraction and Soothing Matter

When distress feels unbearable, our instinct is often to escape—through anger, avoidance, or harmful behaviors. DBT doesn’t say we should ignore pain, but it teaches us to manage it without making things worse.

Two useful mnemonics here are ACCEPTS (healthy distraction) and IMPROVE (self-soothing).

🎭 ACCEPTS – Distraction in the Moment

A – Activities: Do something that absorbs your attention (walk, read, clean).
C – Contributing: Help someone else—service shifts focus away from your own pain.
C – Comparisons: Remember times you coped before, or think of others who faced difficulties.
E – Emotions: Watch a funny video, listen to uplifting music—create opposite feelings.
P – Pushing away: Put the problem aside for now, promise to return later.
T – Thoughts: Count backwards, do a puzzle, recite poetry—keep the mind busy.
S – Sensations: Hold ice, take a warm shower, smell calming incense—anchor in physical feeling.

👉 ACCEPTS is about redirecting attention until the wave of emotion passes.

Case Example: Miss. P and Post-Exam Anxiety

Miss. P, a 22-year-old student, often felt overwhelmed waiting for results. Her mind spun with “What if I fail?” thoughts. She started using ACCEPTS—going for evening walks (Activities), helping a friend with assignments (Contributing), and playing calming music (Emotions). These distractions didn’t erase her anxiety, but they prevented spirals of panic.

🌟 IMPROVE – Making the Moment Better

When distraction isn’t enough, IMPROVE offers tools to soothe and strengthen yourself.

I – Imagery: Picture a safe place, like a calm beach or temple.
M – Meaning: Remind yourself of purpose—“This pain will teach me resilience.”
P – Prayer: If spiritual, connect with faith; if not, try affirmations.
R – Relaxation: Deep breathing, meditation, a warm bath.
O – One thing in the moment: Focus on what you’re doing right now.
V – Vacation: Take a short break—even five minutes away from stress.
E – Encouragement: Speak kindly to yourself: “I can get through this.”

👉 IMPROVE builds inner calm, helping you cope more gracefully with difficult situations.

Case Example: Mr. R and Marital Stress

Mr. R, a 40-year-old professional, struggled with frequent arguments at home. Instead of reacting, he practiced IMPROVE: imagining a peaceful temple (Imagery), reminding himself that relationships need patience (Meaning), and taking short breaks in the park after arguments (Vacation). Over time, his anger cooled, and discussions with his spouse became calmer.

🗝️ Key Takeaway

• ACCEPTS = distract and ride out emotional waves.

• IMPROVE = soothe yourself and create inner balance.

These aren’t about avoiding problems forever—they’re about managing today so you can face tomorrow with strength.

✨ About the Author

I’m Dr. Srinivas Rajkumar T., MD (AIIMS, New Delhi), DNB, MBA (BITS, Pilani), Consultant Psychiatrist.

📍 Apollo Clinic, Velachery, Chennai
📍 Kumar’s Healthcare, Chromepet

My areas of interest include:

• DBT and CBT for emotional regulation

• Addiction and de-addiction care

• Child and Adolescent Psychiatry (ADHD, Autism, Behavioural Issues)

• Geriatric Psychiatry (Dementia, Depression, Memory Clinics)

📞 8595155808 for appointments

Through this series, my goal is to bring therapy skills into practical, everyday tools you can use.