		P.O. Box 22 Tinley Park, IL. 60477
		708-342-2510

Mind Distracters :

Mind distracters are one of the best tools to use in handling anxiety, panic. The reason being that the mind can only focus on one thing at a time -- honest. Attacks are rated on a scale of 1 (being mild) to 10 (being severe). If you are at a level above 6 or 7, these may not work and you will have to ride out the attack. The earlier you can catch your symptoms, the better the odds are for the mind distracters to work. If you've never worked with them before, mind distracters may seem too easy or silly, but I can tell you -- they do work. I've broken the list into two sections, one for everyday and the other is for when you're in a car.

Everyday Distracters:

Picture a stop sign and stay focused on it.

Snap a rubber band on your wrist (not hard, just enough to cause MILD pain so the mind will focus on the pain).

Count backwards by 1's, 2's, or 3's.

Keep assorted change in your pocket, feel each coin and try to guess what it is.

Listen to relaxation tapes.

Do mind puzzlers, such as crossword puzzles, seek-a-word, etc.

Pray.

People watch.

Play with Nintendo, Genesis, Game Boy, etc.

Do diaphragm breathing.

Color.

Exercise (if doctor approved).

Watch a funny movie.

Distracters In a Car:

Sing with the radio.

Look for vanity or out of state plates.

Make words out of the letters on a license plates.

Count certain color cars.

Clean out glove compartment, wallet, purse, etc.

Keep rags or paper towels handy to clean.

Make a To Do list.

ABC games. Example: go through the alphabet using the signs you pass.

Talk into a cassette recorder.

As you can tell by the car section, some of these things can only be done as a passenger. The rest can be done as the driver and particularly at red lights.

Now that you have an idea of some mind distracters, I'm sure you'll be able to add some of your own to the list. Remember, the idea is to distract the mind.

Disclaimer: This site contains general reference information. It is not intended as a substitute for professional mental health care.

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