selfdistraction

Self-distraction is a deliberate strategy for regulating emotions by shifting attention away from distressing thoughts or feelings toward neutral or pleasant activities. It is commonly used as a coping mechanism to reduce immediate emotional distress or craving and is one form of emotion regulation.

It can be cognitive, such as mentally reframing or focusing on a task, or behavioral, such as engaging in an activity, physical exercise, or social interaction. Examples include reading, solving a puzzle, watching a film, taking a walk, listening to music, doing chores, or pursuing a hobby. The core element is the temporary redirection of attention away from the triggering stimulus.

Self-distraction can be adaptive when used briefly to prevent escalation of distress or to bridge to more effective coping, problem solving, or treatment. However, overreliance on distraction as a primary coping style can constitute avoidance or rumination about problems, potentially delaying resolution and reinforcing negative patterns.

In psychology, distraction is considered an antecedent-focused emotion regulation strategy within broader theories of regulation, such as the process model of emotion regulation. It is often used in contexts like anxiety, pain, cravings, or grief but should be integrated with longer-term strategies—such as problem solving, exposure therapy, or mindfulness—for lasting improvement. Guidance suggests setting time limits, choosing constructive activities, and seeking professional help if distress remains persistent or debilitating.