Distraction Box

I think there's a similar thread around here somewhere but I can't find it... maybe I imagined it

Any of you fellows have a distraction box for when your emotions are starting to get a bit intense? If so, what do you put in it? I need ideas! So far I have my diary, some colouring books and some beads and thread (to make bracelets) Not the most imaginative box I will admit! Any suggestions would be loooverly

I kept mine mainly focused on sensory input. I know myself too well...When my feelings have become intense I need immediate relief before I can even think about engaging in more complex distractions. So I have a squeezy ball with glitter in it, essential oils like lavender, vanilla and peppermint, a bottle of valerian capsules, my headphones to remind me to put some loud music on, a cuddly toy, some lemon juice (sharp, sour, creates feeling) and some chilli peppers incase I really need sharp input (you can lick the chillis as an alternative to self harm which will release endorphins, and it's obviously mightily unpleasant).

I also have my "distraction book" in there. It's a long list of options for more complex distractions I can engage in once I've calmed down. I've only had the box a couple of months and have only used it a few times. I tend to go for the lemon juice and the scents first, then stick the music on while squeezing my glitter ball and finally read the distraction book and move on to something else. So far so good.

I like knowing that it's there. It's comforting. It makes me feel that little bit more in control.

As I pick up my skills I might start putting other objects in there, maybe a book I'm reading or a DVD I'd like to watch so I can go straight for those, but I'm still at the stage of needing something more immediately stimulating at the moment.

Hey thanks so much, that's really helpful. I think I'm the same at the moment, needing something immediate I mean. I had a really bad morning and attempted to distract myself with some colouring books but I just couldn't concentrate at all. Ended up cutting myself and feeling like a total failure. Urgh. I'm definitely gonna pop some scents and lemon juice in there, I think that would be really useful at the moment. Thanks for the advise! My distraction box is pretty empty atm. Definitely a working progress!

Can you please tell me more about distraction boxes?

It sounds like its a method to try and cool down emotions/thoughts when they become too intense?

I'd love to understand more.

hi,
i love that idea about a distraction box, i have never thought of that before.
i am going to make one of these and try it, i like the idea of lemon juice and colouring books, i would put some scrapbooking stuff in there a sudoku puzzle my fav tv shoe 2 broke girls and how i met your mother. i also will put in arm band to remind me to stop scratching or cutting.
thanks guys this has been a huge help.

JustHelpful,
That's basically what it is, a box of different activities to help distract you when you feel your emotions getting out of control. For me, I'm trying to use the contents whenever I feel the need to self harm I have it right next to my sofa so I have a bunch of stuff at hand all the time (well, when I'm at home anyway!) It gives you something else to try and focus on instead of what's going on in your head. It does help sometimes and sometimes is good enough for me for now. If it stops me cutting just once I think it's doing a good job.

Becca84,
Scrap booking is a great idea. I used to do that a lot when I was younger, might have to add a new one to the box! I wouldn't have really thought about the concept of a distraction box before either but my therapist suggested it to me and I thought it was a good idea. Give it a go, you might find it useful

This Distraction Box sounds like an awesome idea. I'm seriously trying it right now.

I'm gonna have a "Distraction Bag" though.

*trigger warning*
I have a big backpack I can't use anymore, because one day during an argument, I used a knife to cut up one of the straps (it's how I kept from using the weapon during the confrontation, though why it was in my hand in the first place, I'm not entirely sure). That's why I can't use it anymore. Then I nearly cut my pinky off when I stabbed the backpack and forgot my laptop was in there. The screen cracked. I messed up my bag, my finger and what was left of my computer.

*trigger over*

So in a weird, symbolic way it makes sense to use that bag. I can fit a lot in there. I can put my portable DVD player in there, with my favorite DVD. Um. Some things I don't wanna say here... Uhh, no knives...

I don't know what else to put in there. I knew this was a bad idea. ._.

Ah! Crossword puzzles!

Distraction box/bag is a great idea.

I need something transportable though - trigger warning - i badly triggered today at work, and like the numpty i am - i carry my blade on me, so i self harmed at work. what a stupid thing to do. i just couldn't think though.

one of my friends says that smells are the best thing to get her out of a current state she sniffs them and then goes to her safe space within her mind. this helps her, so i need to actually get round to doing this myself as smells are very powerful!

This distraction box is a great idea. I have a bunch of boxes at home from cookies but I'm thinking about using a very pretty one someone gave to me that looks like a book. I'm not sure what I'm gonna put in there but I'll figure it out. I have a lot of stuffed animals and some squeezable toys, I can also put a coloring book or something to draw I love drawing. Or reminders of favorite shows or movies to watch on netflix or on my PC and music to listen to on my Ipod (not actually the ipod)

Trigger Warning

everglow wrote:
I need something transportable though - trigger warning - i badly triggered today at work, and like the numpty i am - i carry my blade on me, so i self harmed at work. what a stupid thing to do. i just couldn't think though.

About that, I've been carrying a safety pin and some band aids in my purse when I go to work since I started self harming almost three years ago, I've stopped sometimes but I keep coming back, I'm not sure if it's stupid but it's what we do when we have the self harm habit I guess. Now last week I signed a "contract" with my T to stop self harming and releasing my anger in healthy ways, like working out, so I carry that contract in my wallet and read it whenever I have urges, also I've been reading this DBT book that suggested carrying calming pictures with you so I made an album on my Iphone with cute pics, I have mostly cats haha I'm just a sucker for them.And when I have lots of racing thoughts I write them on my phone on the note pad, and no one notices it cause it looks like I'm texting someone. Those are some of the things I do at work to calm the urges.

L0rena wrote:About that, I've been carrying a safety pin and some band aids in my purse when I go to work since I started self harming almost three years ago, I've stopped sometimes but I keep coming back, I'm not sure if it's stupid but it's what we do when we have the self harm habit I guess. Now last week I signed a "contract" with my T to stop self harming and releasing my anger in healthy ways, like working out, so I carry that contract in my wallet and read it whenever I have urges, also I've been reading this DBT book that suggested carrying calming pictures with you so I made an album on my Iphone with cute pics, I have mostly cats haha I'm just a sucker for them.And when I have lots of racing thoughts I write them on my phone on the note pad, and no one notices it cause it looks like I'm texting someone. Those are some of the things I do at work to calm the urges.

I had to sign a contract too and I've done pretty much the same thing. I keep it in my bag so I can have a look at it when I feel like I'm slipping. It's worked a few times. I just don't like the idea of letting down someone who's investing so much time and effort into me buuut obviously I do end up feeling like that when I inevitably end up self harming so it's a bit of a catch 22. I HEART CATS SO MUCH. I'm going to do this from now on. Whenever i'm on a downer I'll pop my phone out and browse the lolcats thank you for the tip