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Integrating the theme into the Home:

Distraction

One of the simplest strategies, but can also be the most powerful. Dr. Nolem-Hoeksema’s research shows that those who use the distraction method are less likely to experience depressive and anxious symptoms. Distraction should be with an activity that leaves you feeling good afterwards.

• Basic Distraction -

  • Laugh

    • Telling jokes with friends

    • Chatting with a friend or family member who makes you laugh

  • Find a positive emotion - Humor, joy, and gratitude immediately help us feel better, and when we feel good, our bodies have a chance to undo the effects of stress.

    • Make a list of a few positive-emotion-inducing activities that you can use quickly and easily when you find yourself stuck in your thoughts.

    • Listening to a song that boosts your mood – YouTube Playlists

    • Gratitude on cue

      • Pick something in your day to be your alarm (cue) to think of what you are grateful for.

        • Ex: washing your hands or turning off a light

        • Each time you do this activity think of at least one thing you are grateful for.

    • Gratitude ramble

      • When anger, disappointment or sadness begin to surface, acknowledge the feelings and begin to think of all the things you have to be grateful for in the moment.

      • Say something like “this situation stinks, but I am grateful for _________________.

    • Nature Scavenger Hunt

    • Scavenger Hunt Bingo

• When Basic Distraction doesn’t do the trick –

  • When basic distraction doesn’t seem to work you may need to find a more consuming activity. One that you can be fully immersed in.

    • Challenge yourself with a task that meets your current level of skill or pushes you but not to the level of frustration.

  • Examples –

    • Cooking

    • Writing

    • Exercising

    • Playing a competitive board game

    • Learning a new skill

    • Playing a musical instrument

    • Lego Masters – Create a LEGO challenge among a group of friends.

      • Give the kids a time frame to create. Send pictures of final creation on a video platform.

    • Building a scrapbook

    • Learning a new language

    • For some people organizing things works as well

  • Psychologists call this type of engagement “flow” while athletes and artists call it “in the zone”. This works best as a method of distraction when we engage in the activities routinely.

• Spread a little love –

  • Showing a little love or kindness for someone else often works like a magic antidote to negative thoughts.

    • Write letters/make cards for a local retirement community

    • Smile and say hi to neighbors on a walk

    • Call and check in on a friend

    • Plan a special evening for your family

    • Foster a dog

    • Call or Face Time Grandparents, or Grand-friends just to say hello

    • Make up a poem with a positive message.

    • Write positive messages on Post-It Notes and place them on mirrors in your house.

    • Make Peace Rocks - paint rocks with kind words and place them around town to delight your neighbors.

    • Do household chores without being asked - make your bed, pick up your toys, clean your room/bathroom.

Finding Joy

• Ask your child to tell you about their day

  • Even if you were home with them all day have them describe it – everyone has a different perspective.

• Without them seeing what you are doing, write down the good things they say.

• Once they are finished because describing their day in “Even though – I can find joy statements”

  • Even though I can’t see my friends right now I can find joy in having extra time with my family.

  • Even though we are stuck at home I can find joy in learning to ride my bike.

  • Even though I’m not able to ____________ I can find joy in _____________.