Finding a healthy distraction is a good coping technique that can help to pass the time. But when you use a distraction, do it not to struggle against or resist whatever is happening, but to pass the time in as pleasant a way as possible. If a symptom holds your attention, without judging it as good or bad, accept and allow its presence, and gently take your attention back to your activity. It is best to not keep monitoring the symptom to see if it has gone or if it’s still there. Just keep doing your activity. Let whatever comes into your awareness come, and let whatever goes go. It is most important to use a mindfulness approach when using distractions. This means that the distractions should not be used for the purpose of avoiding or preventing the symptom.

You will need to normalise what is happening by telling yourself that how you feel (having the thoughts, nerve pain, weepiness, depersonalisation, derealisation, etc.) is common in withdrawal, and then let go of any resistance or need to change how things are. Also, keep in mind that there should be no expectations regarding how you will feel after. Once you have expectations, you won’t be able to fully distract as you will find yourself continuously monitoring the symptom or feeling to see if it is easing and, as mentioned earlier, this contradicts the concept of mindfulness.

There are many websites with games, puzzles, artwork, short courses, music, podcasts, etc., and you can also try hobbies like drawing and painting, knitting, embroidery and other craft, or going for leisurely walks and interacting with nature (if symptoms permit). Depending on the symptoms you are having, you may be limited in what you can do. Don’t beat yourself up if you try an activity and it is too much for your nervous system to handle at this time. You can always revisit later on. Be gentle with yourself and listen to your body as you explore the different distractions.

I do hope you will find at least a few good activities that will help you to healthily distract.