Sometimes, when we have lots of intrusive thoughts, we try to think our way out of them. However, that doesn’t always seem to work. Distraction techniques for anxiety can be a way to get some distance from our thoughts and realize that they are just thoughts – not truths about ourselves or the world.
If you’re struggling with anxiety and need some effective ways to distract yourself from overwhelming thoughts and emotions, check out these 28 distraction techniques to help alleviate anxiety.
Why Are Distraction Techniques Effective?
There was a study (1) conducted where participants were asked to perform the following tasks:
- Trying to suppress some distressing thoughts
- Trying to suppress the thoughts by focusing on a distraction task (focused-distraction)
- Just focusing on a distraction task (concentration)
- Thinking about anything without restrictions
Distraction Techniques Are Effective at Reducing Intrusive Thoughts
It was found that focused distraction and concentration were much more efficient in reducing intrusive thoughts than actively trying to suppress the distressing thoughts. This means that making yourself busy with another task is much more helpful than just trying to not overthink or avoid thinking about something in particular. Your mind deserves a break.
Distraction techniques for anxiety
Having a few distraction techniques can be handy when having distressing thoughts. Just try to focus on something else for a few minutes. The distraction techniques will help you to absorb your focus, helping break the cycle of anxious thoughts and emotions.
However, remember that distraction techniques are short-term anxiety management techniques. Focusing on the long-term management of anxiety is equally important.
Here is a list of different distraction techniques for anxiety:
Exercise
1 – Do some physical activity: go for a run, do some squats or jumping jacks, or ride your bike. Look for short exercise videos online and follow along.
2 – Practice yoga
3 – Do some stretching exercises
4 – Do some Hula hooping
5 – Dance (If you don’t know what to do you can watch a Just Dance video on YouTube)
6 – Go for a walk in nature
Creativity
7 – Draw, doodle, paint, or color a mandala or a coloring book
8 – Try to do an origami. You just need patience, scissors, and patience!
9 – Write in a journal or start a short story or a poem. You can inspire yourself with our journaling prompts for anxiety.
10 – Build with some LEGO blocks.
11 – Take some photos.
Mind Games
12 – Try to solve a Sudoku. There are a lot of free resources online.
13 – Try to solve some Crossword puzzles. Check out this site for free crosswords.
14 – Engage in trivia or quiz games.
15 – Try to solve the Rubik’s Cube.
Social connection
16 – Call or message a friend.
17 – Spend time with loved ones.
18 – Spend time with pets.
Entertainment
19 – Listen to a podcast.
20 – Listen to your favorite playlist, or the world’s most relaxing song, according to science. You can also create new playlists based on your mood.
21 – Play a musical instrument.
22 – Read a new book, or re-read your favorite one. You can also check out a book from the library.
23 – Watch a movie or a TV show.
24 – Play a video game or a game online. Here are a few ideas:
- Geoguessr: guess the location on Google Maps where you are at
DIY
25 – Cook your favorite meal, or try a new recipe.
26 – Start a DIY craft.
27 – Engage in home improvement tasks.
Miscellaneous
28 – Plan a trip. Check out free travel planning templates from Notion.
29 – Try gardening.
30 – Practice meditation. You can try doing the noting meditation for intrusive thoughts.
31 – Organize and declutter your living space. You can try to:
- Vacuum the floor.
- In depth clean a room of your house.
- Do a closet cleaning.
- Flip or rotate your mattress.
- Strip your bed and put new fresh bedsheets
Free PDF – Distraction Techniques For Anxiety Toolkit
Download the free PDF of the Distraction Techniques For Anxiety Toolkit, filled with helpful techniques to manage and cope with anxiety. Discover effective ways to distract your mind and find relief from anxious thoughts.
Distraction vs Grounding Anxiety Techniques
Also, you can check out some Anxiety Grounding Techniques, which aim to bring your attention to the present moment. They involve focusing on sensory experiences or mental distractions to anchor yourself in the present moment.
Distraction techniques aim to shift your focus away from distressing thoughts, while anxiety grounding techniques aim to anchor you in the present moment. Depending on the situation and personal preferences, you may find one set of techniques more helpful than the other, or you can use a combination of both.
Sources
(1) Lin, Y.-J., & Wicker, F. W. (2007). A comparison of the effects of thought suppression, distraction and concentration. Behaviour Research and Therapy, 45(12), 2924-2937. https://doi.org/10.1016/j.brat.2007.08.004
Leave a Reply