Strategy 3: Distraction

What is distraction?

Distraction is when you deliberately focus your attention on something else to avoid thinking or feeling something. Think of your brain as having a volume button – it can make certain messages louder depending on what you’re paying attention to.

Consider a ticking clock. When you’re in a quiet room, the ticking can seem loud at first. That’s because your brain is paying attention to it. But after a few minutes, you don’t notice it anymore, even though it’s still there. Your brain turns the volume down because it decides it’s not a threat or important.

How are pain and distraction related?

Pain can work in a similar way. When you focus on pain, your brain can turn up the volume, making it feel more intense. But if you shift your attention to something else, like a fun activity or a conversation, the brain can turn the volume down, and the pain might feel less noticeable.

Distracting yourself can be a useful strategy when you experience pain. It may not take the pain away completely, but it can make it feel less intense and noticeable.

How can I use distraction when I’m experiencing pain?

Some ways to distract yourself include:

• Chatting to a friend or family member
• Reading a book
• Doing something creative- such as drawing, writing, painting
• Listening to music
• Watching TV
• Playing a game – such as a brain puzzle, video game, board game
• Playing with a pet
• Exercising or moving your body
• Engaging in normal activities- such as going to school, work, training, etc.?
• Sensory distraction- such as fidgets, smelling a candle, putting on hand cream
• Relaxation (see Strategy 4: Relaxation)