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.
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....
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)
Online composing software websites.The simple but fun..
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.
Home and garden
Making Contact With Others
Express Yourself Physically
Learn effective DBT & CBT skills online - The Decider Skills for Self Help online course.
The Decider Therapeutic Skills online training for professionals