♡Distraction Tool Box♡
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. I have been working through several worksheets my counsellor gave me, identifying what works for me, as well as a diary of what I do each time the voices get too loud. Sometimes I am dedicated to working on this and other times it gets shoved aside. My distraction techniques only work as much as I 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 counsellor 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
•visiting, texting, ringing a friend
•watching a movie or favourite 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 favourite 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.