Distraction ideas for distress tolerance

[eharvey8]

I am working on trying to find new ways to distract myself when I'm distressed. Any ideas? Preferable things I can do by myself and don't require too much planning. Things that have worked in the past are painting, crafting projects (but I don't have a specific craft, would love to find one though), decorating, or cleaning. Pretty much things that are not crazy hard but are relatively quickly gratifying

I would love any ideas. Especially looking for something I can do later at night when I can't get to sleep or I'll stay up thinking and getting depressed.

Thank you! Hope everyone is doing well and managing alright today.

[vet_techie]

Hi eharvey8! Are you familiar with ASMR (autonomous sensory meridian response)? If not, I'd be happy to tell you a little about my experience with it

[eharvey8 in reply to vet_techie]

Is that the videos of people making sound?

[vet_techie in reply to eharvey8]

It is! It was very strange for me at first and I couldn't get through a video without laughing at how silly it seemed, but once I got used to it I started to really benefit from it. Countless times I have fallen dead asleep listening to ASMR, and I historically have a hard time falling asleep. Hand movements or other visual effects in these videos can be equally relaxing if sound doesn't do it for you.

I also created an emergency sensory kit that I carry with me to work or on trips where taking a chunk of time away isn't an option. It's just an Altoid tin containing things that can stimulate the five senses and help ground me when I'm distressed. A spiky sensory ring and hair binder to fidget with without causing myself harm, a lip balm with a soothing scent, an old DirtBag/hackey sack that makes a great sound in my hand, a tiny Easter chick thing that makes me laugh because it's fuzzy and the size of my thumbnail, a small gemstone with personal meaning and shiny gold bits to gaze at, a few Altoids to give me a little jolt since ice isn't easily accessible.

It's simple and small, but ASMR can be a powerful tool if you're open to something new. Private enough for those late nights when you're wide awake, versatile enough that you can take with you or create anywhere.

I hope this is helpful! You got this

[JEG325]

What about writing or journaling? I write all the time. It started to alleviate anxiety and depression. My room mate suggested that I write stories and have my main character deal with and solve whatever problems I was gong through. He suggested that I study the results and see what I could learn from it. It may sound silly but, it worked really well. 20 years later I am still writing.

Sudoku, wordsearch & crossword puzzles are a suggestion too. Music might be helpful. You can also meditate to rain sounds. That is a very quiet, peaceful exercise.

Take a walk in the dark, peaceful outside quiet. Walk slow and let your mind drift. If you're religious, pray to God. That can be soothing.

During the day, a walk outside in the sun for about 20 to 30 minutes can do wonders for your disposition. There's a number of supplements you can take that will help too. Believe in yourself, eh8. You are in control and you can tell your mind what to do. Don't let it control you. Have an awesome day. Okay?

[eharvey8 in reply to JEG325]

Thank you so much for your thoughtful response. Multiple people have suggested journaling to me, but I find it really hard to do for me. I've bought journals and looked into all types of prompts (fun ones, deeper more thought-inducing ones), and struggle starting. I think I may be terrified of immortalizing my thoughts and making them more concrete. I will give it another go though– that's a fun idea to have a character go through what you're going through.

I haven't really thought about word puzzles but that could be fun!

I think I'll try the walks too. For some reason once it gets dark, my mind thinks "you have to stay in your room, the day is over," but the fact that you have suggested it may just be enough to get me to try it.

I sincerely appreciate your suggestions and your words of encouragement. You have made me feel much less alone and much more empowered. You have an awesome day too!

[JEG325 in reply to eharvey8]

Happy I could help. I'VE been where you are and I have tried all of these suggestions. Most work to some degree. You are never alone here. Pm me anytime you want. Sometimes I keep pretty weird hours but, you will always get an answer from me. Remember, believe in yourself. You are in control of your mind. May blessings abound for you!

[vet_techie in reply to JEG325]

The story writing is an awesome idea! I'll have to try it

[JEG325 in reply to vet_techie]

You could always join a writing group. It's a good way to socialize and writing with a small group of people can be very cathartic to what ails you. Have a blessed day!