This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.

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Treatment option 42: Using constructive distraction

Yes, you’re allowed to watch that movie, play that game or otherwise zone out for a time. Life is hard. Go easy on yourself when doing so seems like the most healthy choice. A big part of emotional regulation is mastering the art of moving in and out of feelings-focused and thoughts-focused moments. In fact, this might be one of the hallmarks of emotional strength and good mental health. 

When you’re able to acknowledge and experience a difficult feeling, then after a moment move away from it and back again as needed, you reinforce to your brain that emotions are manageable. You learn how to avoid overwhelm by giving yourself time to regroup and regulate. The key is to pay attention to your intuitive wisdom.

Do you need to spend some time journaling or talking through your feelings? Or would it be best to simply place your mind elsewhere for a time? With some reflection, you might be able to determine if it would be best to take a breather and focus on something outside yourself, or if you’ve been overusing this strategy lately in order to avoid your feelings.

If desired, add “use constructive distraction” to your list of emotional coping skills. You might also want to write down more specific ideas to try.

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