Distraction Tools

 Distraction Tools


What are they?

Distraction tools are any activity that turns our thoughts away from an emotionally triggering or stressful situation, and helps us focus on something different and less distressing. It can be an escape from reality for a moment, and helps give us space before coming back and addressing  an emotional challenge, when we feel more ability and strength to manage it.  


How do they work?

Distraction tools are effective because they are healthy ways of going into the numbing mode, as referred to in the mindfulness skills section. Our brains naturally want to numb because they get tired of being in the problem solving mode continually. When a problem gets too overwhelming it can be beneficial to take a step away from the problem for a little bit in order to decrease panic and pressure into making quick decisions. And when we need to come back to a problem sometimes the break away from it allows us to come back at it with a new perspective. 


When it comes to using distraction tools we want to make sure that they are healthy ways of being able to check out for a bit, because the same tool can become unhealthy if it is used in excessive amounts. For example watching a favorite show of yours or playing a video game can be a healthy distraction tool. But when it is done in excessive amounts where you start to  neglect responsibilities and relationships, this is when it becomes unhealthy. The same can go for sleep. Sleep is the brain's natural way of numbing out and a healthy dose is recommended to be at least one-third of our time (8 hours daily). Sometimes being able to take a nap in the middle of the day can be needed to re-energize us for the rest of the day's tasks. But when sleeping is in excess it can be a symptom of depression as well as leaving feelings of missing out on experiences and lack of ability to accomplish goals and hobbies.   


When should they be used?     

Distraction tools are best used when you are in an overwhelming situation or emotional state that you need a break from. Or when feeling pressured to make a fast decision on something that needs to be thought out. Distraction does help us get out of a difficult emotional situation quickly, and therefore helps us to feel better in the moment. In reality distraction is avoidance, and the thing about avoidance is that the problem is still there when we get back. But if avoidance is needed for a short time in order to regroup cognitive strength then it can be beneficial. Just know that the purpose is to be able to eventually come back to the problem or situation feeling a sense of being refreshed.   


Distraction tools can also be helpful when you are feeling triggered, reactive, or impulsive. They help get your mind off whatever the urge may be and can also serve as a beneficial excuse if pressure is coming from other people. Distraction tools used for this purpose should be followed by processing, self-care, or mindfulness at the appropriate time. This helps us to be more aware of why our brains are feeling an urge to do something and better helps us prepare the next time a similar scenario occurs. Distraction is not a fix all, and should be looked at as the band-aid solution.



Specific Skills

Listening to music or a favorite song

Watching a movie (comedies can be great distractions 

Calling a friend or family member just to talk

Hanging out with friends or family

Playing a video game

Exercising 

Going on a walk

Playing a sport

Taking a nap 

Going on a drive

Taking a shower or bath

Cleaning house

Grabbing a bite to eat 

Reading a book

Doing a hobby


Visit Our Brain Tools Page on Our Website

Comments

Post a Comment

Popular posts from this blog

Train of Thought

Image
  Train of Thought  Mindfulness is a helpful way of being able to take a conscious step away from our thoughts, emotions, and even physical experiences. There are many different exercises which can be helpful in mindfulness and it is important to find one that works for you.  This activity is called the train of thought . It’s a visual activity that takes 2-5 minutes to do. It can usually be helpful if you’ve noticed you’re mind has felt flooded with a lot of thoughts and emotions recently, as well as if you have had a lot of stress.   First to do the activity first sit in a comfortable position with limited distractions, and close your eyes.  Imagine yourself driving in your car in a rush to be somewhere and then you come to a railroad track with a very slow train going by.  Even though your frustrated there’s no other routes around, so go ahead and put the car in park and sit back and relax. You’ve been needing a second to just sit anyway.  As your sitting there watch the train cars
Read more

Finding Shelter in the Emotional Weather

Image
Finding Shelter in the Emotional Weather Emotions can be confusing because they can come and go at different times, similar to the weather. We often would like to change our emotions, Feel excited rather than anxious, or joyful rather than sad. But the truth is that we can't directly and automatically just change our emotions. Very similar to the weather, we can't control it, we have to let it pass through. The good news is that there are ways that we can be able to take shelter when it feels like there is an emotional storm happening, and ways that we can find safety until the overwhelming emotions pass. Here is a list of things to keep in mind when you are feeling overwhelmed that can help temporarily with managing intense emotions. Sometimes it can help identifying these things before hand, and writing them down, either in your phone or on a small card you can keep in your wallet, so when you are feeling like in an emotional crisis, you can pull the list up for reference. -
Read more