Distraction activities for when you are experiencing distress

There are a few things you can do in the moment to help reduce distress and regain a sense of stability. Two main ways are distraction and reducing overwhelming distractions. These aren’t a treatment on their own but they are ways to manage distress during a difficult moment.

A quick way to help you know what to choose:

• If the world feels too quiet or your mind is stuck on distressing thoughts, distraction may help
• If the world feels too loud, bright, or busy, reducing overwhelming distractions may help more
• Different techniques work for different people, and even for the same person on different days

Distraction techniques

Distraction techniques work by shifting your attention away from distressing thoughts or sensations and toward something else. This isn’t about ignoring or suppressing what’s happening. Instead, it’s about giving your mind a break and reducing the intensity of the experience.

Listening to music:

• Put on headphones and play a song you like
• Focus closely on what you can hear in the song, like the lyrics, the instruments, the rhythm

Doing a simple and repetitive task:

• Activities like folding laundry, washing dishes, cooking a familiar meal, or tidying a small space give your mind something structured to focus on
• This can help you focus on what’s happening around you rather than becoming caught up in distressing thoughts

Counting backwards:

• Count down from 100 one number at a time, or count backwards in threes (e.g. 100, 97, 94, 91)
• Counting backwards requires just enough concentration to interrupt thoughts

Movement:

• Go for a walk somewhere safe and familiar, or do 10 jumping jacks where you are
• Introducing movement combines gentle physical activity with a change of environment to disrupt your pattern of thinking

Doodling or colouring:

• Draw something you see or something you like
• Colour in shapes or pictures
• Simple creative activities can be calming and require just enough focus to hold your attention

Reducing distractions

For some people, distraction adds too much rather than helping. Sounds can become louder, lights can become brighter, and environments can become harder to filter out. When this happens, reducing the amount of sensory input around you can help bring the intensity down.

Turning down or moving away from bright lights:

• Dimming lights, closing curtains, or moving to a softer-lit space can ease visual overstimulation

Moving somewhere quieter:

• If you’re in a noisy or crowded place, try stepping into a quieter room or heading outside
• This can help reduce the amount you’re having to process at once
• Using noise-cancelling headphones or earplugs. These can be especially helpful if sound feels overwhelming or distressing

Simplifying your immediate environment:

• Clear away clutter
• Turn off music or the TV
• Reduce the number of people in the room, or move to a different environment
• This can all help create a calmer space

The goal isn’t to avoid the world entirely, but to reduce the intensity of what you’re taking in until things feel more manageable.

These strategies are meant to help manage distress in the moment but do not replace professional support. Reach out for help if:

• Distress is getting worse rather than easing, even after trying a few strategies
• You feel unsafe, or unable to keep yourself safe
• This is a new experience, or symptoms are escalating quickly
• You have thoughts of harming yourself or someone else

Supporting someone trying to distract themselves

If you’re supporting someone through a distressing moment, a few things can help:

• Stay calm. Your tone and body language can help steady the situation, even if you don’t say much
• Avoid arguing about what’s real. Debating whether something a person is experiencing is “actually happening” rarely helps and can increase distress. You can acknowledge that what they’re experiencing feels real and frightening to them, without agreeing with the content of it
• Ask what would help. Ask the person what would help rather than assuming. The person may already know which strategies work for them
• Reduce stimulation where you can. Speak softly, lower the noise around them, dim lights, and avoid crowding them all where possible
• Know when to seek help. If you’re worried about their safety or the situation is escalating, contact their GP, a helpline, or emergency services

Feeling overwhelmed and want to talk to someone?

• Get anonymous support 24/7 with our text message support service
• Connect with a trained volunteer who will listen to you, and help you to move forward feeling better
• Whatsapp us now or free-text SPUNOUT to 50808 to begin.
• Find out more about our text message support service

If you are a customer of the 48 or An Post network or cannot get through using the ‘50808’ short code please text HELLO to 086 1800 280 (standard message rates may apply). Some smaller networks do not support short codes like ‘50808’.