Learning distraction techniques is part of the journey to recovery. It isn’t always possible to just ignore or shut out the voices. Sometimes you can work out what triggered the voice to be louder or more insistent and you can distance yourself from the trigger. But that’s not always possible. It is important if you can to at first acknowledge the voice, and try to work out what you were feeling just before it got loud, where you were, what happened etc. That can help you identify vulnerable situations for yourself and help you also learn more about you personally. But when the voice continues distraction techniques are the most important weapon you have. Sophie has been working through several worksheets her counselor gave her, identifying what works for her, as well as a diary of what she does each time the voices get too loud. Sometimes she is dedicated to working on this and other times it gets shoved aside. Her distraction techniques only work as much as her commitment to the task.
Distraction techniques are not a magic wand, you have to be committed to using them and sticking them.
So what are distraction ideas. This is as unique as you are. It is a case of what works for you. CBT and mindfulness /meditation can help but you will need guidance and help from your counselor to learn these. Others are as simple as:
- going for a walk, exercise, dancing
- playing with your pet
- sewing, drawing, painting, listening to music, writing
- beauty treatments (nail polish, face masks, hair colour)getting outside and just moving
- visiting, texting, ringing a friend
- watching a movie or favorite TV shows
- doing something very physical to get rid of anger, frustration etc (belt your pillow, throw a ball against a wall, use a punching bag)
- cuddling your favorite stuffed toy
- clean or re-organise your room
The list goes on. Pick and mix them up. Have a few you know work regardless. Try new things. As long as the moment passes and the voices fade. It can exhausting and be a real struggle to just find the energy to do the distraction techniques but it is worth it. The let down you get when you give into the ED voices is far worse.
For more ideas go to 151 things to do before you self-harm (I know a lot of you don’t self harm, but the ideas they give work for eating disorders, depression and lots of other mental health illnesses.
Another great handout, is the Alternatives to Self-Harm and Distraction Techniques pdf from Royal College of Psychiatrists. It is really worth getting. I have given this to Sophie – who actually seemed interested.
Talk through what works for you with your team, family or friend. Write it down so when you so don’t forget. When the voices get loud it can be really hard to think clearly and remember what you are meant to do. Just grab your written list.
