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.