Sensations Physical sensations can provide powerful temporary distractions from intense negative emotional states. This is partially why some individuals with difficulty regulating emotions engage in self-harm (e.g., cutting). Use the distracting power of physical sensations to your advantage – not to further harm yourself. Consciously decide to take a hot bath/shower, hold ice cubes in your hands, smell your favorite perfume, eat a bit (i.e., not overindulge) in your favorite food or nonalcoholic beverage. Notice how experiencing pleasant physical sensations can provide temporary peace from intense negative emotional states.
S – Sensations. Sometimes stress overcomes us so quickly that we need to call on a tried and true physical sensation to snap us out of it and provide momentary distraction. Cold water splashed on the face may do it. For some, it’s the calming sound of a bell, or a hard rock song that gets the heart racing. It’s worth experimenting with a physical sensation that’s easy to call upon and acts as a trigger to bring you back to your senses...... As you can see, this DBT acronym is effective for helping us remember this important set of distraction techniques.