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Distraction techniques are strategies used to temporarily divert attention away from strong, overwhelming emotions or thoughts. They can be particularly helpful in managing emotions like fear, anger, sadness, and shame. Here are some common distraction techniques:
- Engage in physical activity: Exercise can help release built-up energy and tension.
- Counting: Count backwards from a large number by sevens or another number to focus your mind on a task.
- Creative expression: Do something artistic like drawing, painting, or writing.
- Chores: Clean the house, do laundry, or wash dishes to keep your hands and mind busy.
- Connect with others: Call or write a letter to a friend or family member.
- Mindful distractions: Solve a puzzle, read a book, or engage in an activity that requires full attention.
- Grounding techniques: Name objects you can see, smell, or touch to bring your focus back to the present moment.
These techniques are not meant to permanently avoid dealing with emotions but rather to provide a temporary reprieve, allowing the intensity of the emotions to decrease and making them easier to manage later on1234. It's important to eventually return to the emotion and address it with other coping strategies, such as expressive writing or therapy, once its intensity has reduced.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.www.verywellmind.com/coping-with-emotions-with …www.selfinjury.bctr.cornell.edu/perch/resources/dis…modernrecoveryservices.com/wellness/coping/skill…www.verywellmind.com/stop-technique-2671653- People also ask
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