Distraction techniques

You can still grow with your grief by distracting your mind when it all gets too much.

The way I look at it is, looking for ways to find a bit of ‘you’ again.

We’re all unique and have our own ways of coping so some of these might not be right for you and that’s completely okay.

“Just because someone carries it well, doesn’t mean it isn’t heavy”

Get creative

Photo collage

Photo collage

Scrapbooking

Scrapbooking

Knitting

Knitting

Drawing & Painting

Drawing & Painting

Bullet Journalling

Bullet Journalling

Photography

Photography

Play your fav instrument

Play your fav instrument

Create a podcast, voiceover or write a song

Create a podcast, voiceover or write a song

Make a playlist for a certain mood, event or occassion

Make a playlist for a certain mood, event or occassion

Dance like nobody's watching

Dance like nobody's watching

Pottery class

Pottery class

Learn to code

Learn to code

Create a wall of inspiration

Create a wall of inspiration

Gaming

Gaming

Build your own PC

Build your own PC

Experiment with your camera

Experiment with your camera

Imagine a lego world

Imagine a lego world

Colouring (therapeutic for all ages)

Colouring (therapeutic for all ages)

Write a story

Write a story

Gardening

Gardening

Build a plant family

Build a plant family

Build a lego house

Build a lego house

Journaling

Journaling

Build your dream business

Build your dream business

Write a script for a possible YT video

Write a script for a possible YT video

Learn to read music

Learn to read music

Learn to play the violin

Learn to play the violin

Attend a dance or fitness class

Attend a dance or fitness class

Videography

Videography

Study film & acting

Study film & acting

Experiment with camera equipment

Experiment with camera equipment

Exercise is important for our physical health and if you are the type of person that finds it a chore - I get it! BUT it’s actually really important for our mental health too and can be fun if we let it; we just have to find the right style of movement for us.

Are you more of a long walk type of person or love a boogie? Make that your exercise and make it less of a chore and more of an activity you begin to enjoy. Especially if it turns out to be an effective distraction from your thoughts.

Making moves

  • Walking
    The power of walking is amazing. Even more incredible if you add in some time with nature; this could be a woodland walk, a walk along the seafront or simply listening out for the birds when you walk round the block or sit in the garden.

    Yoga | Spiritual focus
    Take a minute to breathe, find self-kindness and stretch at the same time.
    - YouTube @yogawithadriene @yogawithbird @manflowyoga
    - Fitness apps that have yoga teachers
    - Find a local class

    Pilates | Physical focus (core)
    Take a minute to look after your physical wellbeing with movements for increasing mobility.
    -YouTube @movewithnicole @isawelly

  • Dance
    - Put on some upbeat music and dance around like no one’s watching!! (you might feel silly but it does feel good)
    - Get the Just Dance out or find videos of it on YouTube
    - Find a dance style workout on YouTube @pamelareif @tarasbody @popsugarfitness @thefitnessmarshall
    - Find a local dance or Zumba class

    Low impact Intensity Training or Strength
    ALL standing, NO jumping, low impact workouts
    - YouTube @growingannanas @thebodycoach @juiceandtoya
    - Fitness apps and subscriptions
    Examples include: FREE: Fiton, Caliber, Freeletics, Seven, etc. PAID: FIIT, Shreddy, Grow with Anna, Moodment, Madfit, etc.

  • Running
    This could also be considered calm but can be intense on the body if you’re going through a lot so remember to listen to your body<3

    High Impact Intensity Training workouts
    YouTube @growingannanas @oliversjostrom @bullyjuice
    - Fitness apps and subscriptions
    Examples include: FREE: Fiton, Caliber, Freeletics, Seven, etc. PAID: Courtney Black, FIIT, Shreddy, Grow with Anna, Moodment, Madfit, etc.

  • Rounders/Cricket
    (If the weather is on your side)

    Gym + classes

    Swimming

    Golf + Footgolf

    Fitness bootcamp

    Parkrun
    Every Saturday Parkrun have 5k run’s located all around the world. Find your local Parkrun and run with others.

Social ideas

  • Tea chats

    Getting together with friends either meeting up in a coffee shop or having tea at home and just chatting about everything and nothing.

  • Gallery visits

    Finding inspiration from art and being surrounded by others taking in the beauty around you can be both mind numbing and thought provoking at the same time.

  • Nature walks

    Walking is powerful alone or with friends. With friends it can be really motivational whether you’re chatting through all our life thoughts or about your favourite Pokémon.

  • Music concerts

    Music can be healing. Finding your favourite singer or band is touring (OR even finding a new and upcoming singer!!) and seeing them live can be so much fun.

  • Festivals

    Festivals are a great way to meet new people and feel connected. There are so many different types of festivals now. Wellness, food, spiritual - to name a few. Find something you’re interested in and go have some fun.

Picking up a pen and paper or opening up your app of choice is an easy way to process some feelings and find some perspective; especially if you tend to forget to look after yourself.

You're here, so I know you're already doing an amazing job at being kind to yourself, so let's set a 5 minute timer and write anything that comes to mind. You can leave it there or you can use some of the journal prompts below to ask yourself some questions and get thinking about the possible answers.

Journaling

If writing isn't your thing try to answer these questions out loud to yourself or send yourself voice notes on your message app of choice to navigate your feelings around certain topics.

  • Self kindness

    Journal prompts

    How am I truly feeling right now?
    I feel most like me when..
    One thing I've always wanted to do is..
    The people I feel most at peace with are...
    What do I really need to hear right now?

  • Self love

    Journal prompts

    How do I put myself first?
    What do I love about myself?
    What are my biggest accomplishments so far?
    What makes me unique?
    What does self love look like to me?

  • More self love

    Journal prompts

    When things are tough, I want to remember…
    
If I knew I wouldn’t fail, what one thing would I do?
    What is my favourite quote?
    How would I describe myself to a stranger?
    When is the last time I did something nice for myself?

  • Future self

    Journal prompt

    What does 'living my best life' mean to me?
    What do I value most in life?
    What inspires me? What keeps me going?
    If I was to close my eyes are imagine my 'dream life', what would that look like?
    What excites me most when I thinking about my 'dream life'?

  • Thinking of my lost loved one

    Journal prompts

    My favourite memory of them is...
    One thing I hope they know is...
    My favourite thing they ever said was...
    The thing I loved about them the most is…
    I begin to smile when I think of…(memory of them)

More journal prompts

Mindfulness

To feel grounded…

  • Notice 5 things you can see

  • Notice 4 things you can feel

  • Notice 3 things you can hear

  • Notice 2 things you can smell

  • Notice 1 thing you can taste

Breathe in for 8 seconds

Breathwork

(through your nose if you can)

Hold for 4 seconds

Breathe out for 8 seconds

Did you feel your shoulders drop?

Now notice your jaw, is it clenched? Release it.

Are you frowning? Relax your face.

Drop your arms.

Feel your body relax…
do this any time you need to.

Learning a new skill

  • Photography
    Videography
    Content Creator
    Languages
    Study a specific topic with a course
    Play an instrument
    Dance
    Coding/HTML
    How to draw/paint

    (To name a few)

Looking to support someone else in their grief? Find more info here.

Find extra support with the links below