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Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Goal
Reduce intense emotion enough to make wise choice.
Steps
-
1
Use cold (cold water on face).
Expected Outcome
Immediate
Emotion intensity drops.
Evidence base
School: DBT
Founders: Marsha M. Linehan (1993)
Linehan.
Keywords
#distraction#linehan#DBT#حواس#pro#تشتيت حسّي#sensory-distraction-technique#خمس حواس#five-senses#قرار حكيم#wise-choice#تهدئة لحظية#momentary-calm#انفعال شديد#تشتيت آمن وقت الانفعال#استخدام الحواس لتشتيت آمن#senses-for-safe-distraction#برودة ورائحة قوية وطعم وموسيقى#cold-smell-taste-music#ليس قمعًا بل شراء وقت#نعناع أو ليمون أو موسيقى عالية#mint-lemon-or-loud-music#خمس طرق حسّية بديلة#five-alternative-sensory-routes#اختيار الأنسب للحظة
Frequently asked questions
How long does "Sensory Distraction" take?
This exercise takes about 10 minutes, practiced solo in a Somatic format.
When will I notice the effect of "Sensory Distraction"?
Emotion intensity drops. In the short term: Use wisely.
Is "Sensory Distraction" evidence-based?
Yes — it draws on DBT (Marsha M. Linehan (1993)). Linehan.
Is "Sensory Distraction" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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