Distract! Attention!

Distraction can be a very useful tool to use when we might otherwise do something we will regret later. So this page includes tips and links to other helpful websites, so you can use the internet to re-focus your attention.

This page is for tips and links to how we can shift our focus of attention in a helpful way. Notice those thoughts, feelings and urges to respond.....acknowledge those experiences rather than fight with them, then choose where to put your focus of attention.

As you "do" your chosen activity, you will notice thoughts, feelings and other distractions come into your awareness. Just notice that, then gently bring your attention back to your chosen activity.

For help with suicidal thoughts, contact the Samaritans or visit this page.

RIGHT NOW!

As soon as you notice those thoughts and feelings, say to yourself: STOPP!

Then think about - and say to yourself (or out loud), as quickly as you can...

5 things you can see right now

4 things you can hear right now

3 things you can touch, and reach out and touch them, right now

2 things you can smell or like the smell of

1 slow, deep breath. Then focus on your breathing, before shifting your focus of attention onto something different....

Learn effective DBT & CBT skills online - The Decider Skills For Self Help online course.

The Decider Therapeutic Skills online training for professionals

GOOD NEWS WEBSITES

A more positive alternative to the usual doom & gloom

DRAW OR PAINT

And you can do it online...

WATCH A FUNNY VIDEO

WATCH A FEEL-GOOD VIDEO

LISTEN TO MUSIC

Here are some websites where you can browse and listen to music.

Make sure you listen to music that is going to help you feel better! Choose wisely according to how you feel. Consider calming or energising, uplifting and/or inspiring music (more info here)

soundcloud.com
rooveshark.com
jango.com
Download relaxing mp3s
MAKE YOUR OWN MUSIC
Online composing software websites.
The simple but fun..
- Compose
- beatlab.com
And the more sophisticated...
- soundation.com
- buttonbass.com

DO A PUZZLE OR PLAY A GAME

We sometimes need to really engage our attention with something like.....puzzle games!games.co.uk

Because the games are free, you might have to tolerate some advertising. Let me know if you find another free puzzle games site that doesn't use too intrusive advertising.

MAKE A FIRST AID KIT

Gather items together to create a soothing emergency first aid kit or soothe bag - for the times when you're feeling distressed.

Include things you can look at, things you can listen to, things you can do, things you can taste and smell, things you can touch, things that brings up good memories...

More info here

DO SOMETHING MINDFULLY

Choose an activity to do mindfully, just for 1 or 2 minutes

Whatever you do, be in that moment, right now. Focus your attention, and notice what you see around you, right where you are. Listen to the sounds around and inside you. Notice whatever you can smell. Reach out and touch what is within reach - the chair, the floor, yourself. Notice those sensations of breathing in your chest, your belly, your throat and nose.

Simply notice whenever other thoughts and sensations come to mind - as they surely will - then gently re-focus on our chosen mindful activity.

Be patient and compassionate with yourself.

Describe your experiences and what you notice, rather than judging them to be good or bad, pleasant or unpleasant.

It is as it is.

It will pass.

OTHER IDEAS

Home and garden

Mow the lawn
Clean the car
Do some gardening
De-clutter a room or part of a room
Purge your wardrobe (give to charity)
Clear out the spare room (give to charity)
Sweep the path
Cooking or baking something pleasurable
DIY
Bath the dog
Brush the cat
Clean the hutch/cage
Re-arrange the furniture in one room

Leisure

Do a crossword or sudoku - puzzle books here
Try out aromatherapy or reflexology
Visit the hairdresser - try a new style or colour
Watch television or a DVD
Play on the computer
Surf the internet
Watch the clouds whilst lying outside
Read a novel or new newspaper or magazine
Walk or sit on the beach or park

Getting out

Join a leisure centre or health suite
Nature As Therapy
Go for a walk or jog
Get the old cycle out!
Visit a new church
Go to the library
Visit a museum
Check out what movies are on
Go to a concert
Browse an antiques or charity shop
Find out what free classes are on offer
Potter around window shopping
Go out for lunch
Go to the beach - whatever the weather!
Learn to drive, or take a trial lesson
Visit a nursery, garden centre or park
Visit a tourist attraction
Walk alongside the sea, river, reservoir or lake
Take a bus ride somewhere new
Visit an aquarium or zoo
Visit a car boot sale
Visit a nature reserve
Visit a historical or natural site
Visit an art exhibition
Go for a drive

Being creative

Take up a new hobby
Learn another language
Start an evening class
Write a letter or article for a magazine
Learn to meditate, do yoga or tai chi
Start a diary or journal
Write a short story or poem
Take up a musical instrument
Decorate a room, or a piece of furniture
Paint, draw, sculpt
Join a dance class
Surf the internet
Create a weblog or site
Sew or knit
Bake
Take photographs (try blipfoto.com)
Make a scrapbook
Sort out your photos

Self Soothing

Have an early night
Eat something you haven't tried before
Listen to some favourite (calming or uplifting) music
Try a new newspaper or magazine
Have a bath or shower
Use aromatherapy oils
Massage your hands or feet
Write a list of things you have achieved, great and small
Soak your feet
Make a list of things that you can be thankful for
Paint your nails
Meditate, relax, yoga, tai chi, reiki
Cuddle a soft toy
Write - maybe a letter to yourself
Read a letter you've written to yourself to read at these times

Making Contact With Others

Telephone someone you haven't spoken to for a while
Join a self-help group
Join a civil rights group
Do some voluntary work
Write a letter to someone you haven't written to for a while
Talk to a friend or family member
Phone the Samaritans or another helpline
Join an online support group or discussion forum
Email a friend

Express Yourself Physically

Bang a drum!
Scream, shout or sing loudly!
Rip up a phone book or newspaper
Dance energetically to loud music
Write - prose, poem, story, music, journal, diary, weblog, whatever comes into your head
Write a letter to someone, but don't send it - shred or burn it outside
Run, walk, cycle, swim, go to the gym
Paint
Vacuum enthusiastically
Kick a ball against a wall
Punch or kick a cushion or pillow
Cry
Nature As Therapy