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    Distraction Techniques

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    devrarimanish72
    This document provides examples of distraction techniques that can be helpful for managing thoughts of suicide. It lists various physical, creative, productive, and soothing distractions for focusing attention elsewhere. These include exercising, cleaning, music, cooking, baths, and calling crisis support lines. The document stresses that self-care is important for making distractions effective, and that different techniques work for different people.

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    Distraction Techniques

    Uploaded by

    devrarimanish72
    52 views8 pages
    This document provides examples of distraction techniques that can be helpful for managing thoughts of suicide. It lists various physical, creative, productive, and soothing distractions for focusing attention elsewhere. These include exercising, cleaning, music, cooking, baths, and calling crisis support lines. The document stresses that self-care is important for making distractions effective, and that different techniques work for different people.

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    Distraction-Techniques

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    This document provides examples of distraction techniques that can be helpful for managing thoughts of suicide. It lists various physical, creative, productive, and soothing distractions for focusing attention elsewhere. These include exercising, cleaning, music, cooking, baths, and calling crisis support lines. The document stresses that self-care is important for making distractions effective, and that different techniques work for different people.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    52 views8 pages

    Distraction Techniques

    Uploaded by

    devrarimanish72
    This document provides examples of distraction techniques that can be helpful for managing thoughts of suicide. It lists various physical, creative, productive, and soothing distractions for focusing attention elsewhere. These include exercising, cleaning, music, cooking, baths, and calling crisis support lines. The document stresses that self-care is important for making distractions effective, and that different techniques work for different people.

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    of 8

    DISTRACTION

    TECHNIQUES
    EXAMPLES OF DISTRACTION
    TECHNIQUES

    When experiencing thoughts of


    suicide, it can be helpful to try and
    use distraction techniques as part
    of your plan to stay safe.
    Distractions can bring focus to
    something else which can help
    quieten those thoughts.

    Everybody responds differently to


    distractions. What works for one
    person, may not work for someone
    else. This document can be used as
    a starting point to explore the types
    of distractions that can be helpful
    for you when managing thoughts of
    suicide.
    SELF-CARE ISNT SELFISH

    Remember to allow yourself to feel your


    emotions. Distracting yourself from them
    constantly will inhibit your ability to
    understand your feelings and grow from
    them.

    It can be hard to focus on distractions if


    you are not doing the basic things to look
    after yourself. Self-care is necessary and
    not a luxury.

    Before trying a distraction technique,


    consider the following:
    Have I had enough sleep?
    Have I had something to eat today?
    Have I had something to drink?

    Taking care of these basic needs and


    making sure you are as comfortable as
    possible will make distracting yourself
    from thoughts of suicide that little bit
    easier.
    PHYSICAL DISTRACTIONS

    Go out doors - take your pet if you have one

    Use a punch bag or hit a pillow to release some frustration

    Find some space and scream and shout

    Go to the gym, an exercise class or for a swim. Yoga is particullary good


    for strengthening the connection between your body and mind

    Sit in the garden, outside in the park or on the beach and listen to the
    sounds of nature

    Try and do some cleaning and tidying

    Play with a stress toy

    Ball up your socks and throw them at a wall

    Dance around and burn some energy.


    CREATIVE DISTRACTIONS

    Try drawing, painting or colouring - mindfulness colouring books


    are available in most shops and newsagents

    Start a blog. Perhaps you can write about how you get through
    difficult times to help others going through similar experiences

    Make a playlist of songs that can help you - these can be sad,
    happy or uplifting songs

    Learn a new song, listen to it on repeat until you have learnt the
    lyrics off by heart

    Make a HOPEBOX - see our resources for ideas on this

    Decorate your room

    Try cooking or baking a new recipie

    Play with kinetic sand - mould it, shape it or cut it up

    Make shapes using weavesilk.com - also available on iOS and


    Android. Other interactive distractions can be found at neave.com.
    PRODUCTIVE DISTRACTIONS

    Make a to-do list for your day or your week

    Do something nice for someone else - visit a friend or an


    elderly relative. Invite someone over and make dinner

    Try and do some homework or engage in study time

    Read a book or start a diary

    Make yourself a personal development plan and focus on the things


    you want to do and achieve - short-term and long-term.

    Rearrange or organise your wardrobe or drawers

    Have a clear out of stuff you don't want or need anymore - perhaps
    donate it to charity

    Go shopping and treat yourself to something you want - why not buy
    the materials you need to make a HOPEBOX.
    SOOTHING DISTRACTIONS

    Use your favourite bubble bath or shower gels and have a


    long bath or shower - set the mood with candles and relaxing
    music or an audio book

    Wrap yourself in a blanket or layer up in jumpers and hoodies

    Go to your safe place - this could be inside or outside. This should be a place
    where you feel calm and safe

    Switch off all your technology and take time for yourself - try sitting in the
    dark and focusing on your breathing

    Treat yourself to your comfort food or a hot drink

    Watch videos on YouTube - music videos, animal videos, cartoons or tutorials

    Engage in a skin care routine - try face masks, face washes or trim and file
    your nails

    Watch your favourite childhood film or something new you have been
    wanting to see

    Use a mediation tool such as pixelthought.co or Headspace app


    (available on iOS and Android)
    If you are struggling to distract yourself
    from your thoughts, talking can be
    helpful. For a safe space to talk through
    thoughts of suicide, speak to a Suicide
    Prevention Adviser by calling
    HOPELINEUK on 0800 068 4141.

    Try reaching out to those close to you -


    speak to family and friends, let them
    know how you are feeling so they can
    support you with staying safe from
    suicide.

    If you feel you have no one you can talk


    to, the Samaritans offer a 24 hour
    listening service and can be contacted
    on 116 123.

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