Using Distraction to Release Obsessions and Overreactions¶

When attention gets pulled in unhealthy directions, we have many resolution options. We can focus directly on processing our thoughts and feelings. We might try creative expression through movement, music, art, journaling, or conversation.

But sometimes we get stuck with obsessive thoughts and/or overreactive feelings. We can get caught in cognitive-emotive loops. In those cases, attuning and processing directly might reinforce the obsession or reaction. To shift out of such loops, we need to disrupt or shake loose the stuck attention patterns. It might work to reframe our view by changing contextual features. But sometimes, the best response is to just shift focus through some distraction.

'Prope distraction¶

Intentional distraction can be 'prope as long as we distract just enough to release obsessive thoughts or overreactive feelings. We can then review, considering how to address remaining concerns and how to resolve the underlying causes of obsessions or overreactions.

Warning: Distraction can be unsafe if we use it to ignore things that need attention, and habitual distraction can lead to compulsive patterns that drift us out of presence. When choosing distraction methods, best to choose things that we do not tend to do compulsively (which might mean continually changing go-to distraction methods whenever we notice something becoming compulsive).

People distracting one another¶

It can be quite a challenge to shift away from obsessions or to relax from overreactive feelings. So, instead of distracting ourselves, sometimes it works better for other people to help distract us. We can make agreements with trusted support people and welcome their help with distracting us when they notice times where it would be appropriate. And we can do the same for others.

Distraction methods¶

Effective distraction depends on how strongly attention is stuck. For mild cases, simply shifting attention in any way might be enough. Extreme cases can require distractions that are totally attention-grabbing and engrossing.

For distraction specifically, any music, media, creativity, memory-recall, or talking should focus on different emotions or topics than whatever we feel stuck with or are reacting to.

Among options that are effective enough, ideally we choose distractions that themselves are healthy and appropriate to focus on in each moment.

Some distraction options to consider:

• noting environmental features and bodily sensations
  • visual noticing like an "I spy" game
  • noticing sounds
  • mindful breathing
  • body scan
  • body touch, tapping
• guided meditation
• physical exercise and other movement
• attention-grabbing physical sensations like strong cold
• change of location
• music listening
• music playing
• creative projects
• games and puzzles
• media (video, audio, reading)
• tasks/chores
• mental math
• recalling memories
• helping others
• talk to someone or other social activities

As these are general topics, we can prepare our own lists of preferred specific activities (like favorite games or art projects or math or task list or movies-to-watch) to have ready and on-hand.