Tools for Intrusive Trauma Symptoms: 101 Distraction Techniques

Intrusive trauma refers to the experience of intrusive symptoms that occur after an individual has gone through a traumatic event. Trauma can be defined as any event that threatens a person’s safety, security, or life, and can include experiences such as physical or sexual assault, natural disasters, accidents, combat, or witnessing violence or death. It’s important to seek help from a mental health professional in Queensland if you’re experiencing intrusive trauma symptoms, as they can provide support, guidance, and treatment to help you manage and reduce these symptoms.

Intrusive trauma symptoms can include flashbacks, nightmares, intrusive thoughts, emotional distress, avoidance, hypervigilance, and physical symptoms. These symptoms can be distressing and interfere with daily functioning, causing significant impairment in an individual’s quality of life. There are many effective treatments available, including cognitive-behavioural therapy, eye movement desensitization and reprocessing (EMDR), and medication.

It’s important to note that not everyone who experiences a traumatic event will develop intrusive trauma symptoms. However, if these symptoms persist or interfere with daily functioning, it’s recommended to seek help from a mental health professional.

Intrusive trauma symptoms can be very distressing and can significantly impact an individual’s daily life. Distraction techniques can be helpful in managing these symptoms and reducing their intensity. Here are 101 distraction techniques that you can try:

1. Counting to 10
2. Singing a song in your head
3. Reciting a poem or a favourite quote
4. Deep breathing exercises
5. Visualization exercises
6. Progressive muscle relaxation
7. Watching a favourite TV show or movie
8. Listening to music
9. Playing an instrument
10. Dancing
11. Playing a game
12. Solving a puzzle
13. Colouring or drawing
14. Writing in a journal
15. Reading a book
16. Playing a sport
17. Going for a walk
18. Running
19. Swimming
20. Yoga
21. Meditation
22. Gardening
23. Cooking or baking
24. Cleaning or organizing
25. Taking a bubble bath
26. Doing a craft
27. Sewing or knitting
28. Painting
29. Sculpting
30. Taking photographs
31. Playing with a pet
32. Cuddling with a loved one
33. Hugging a pillow or stuffed animal
34. Drinking a cup of tea or coffee
35. Eating a favourite snack
36. Cooking a favourite meal
37. Going for a drive
38. Watching the clouds
39. Stargazing
40. Sitting in nature
41. Listening to the sounds of nature
42. Practicing gratitude
43. Affirmations
44. Writing a letter to yourself
45. Writing a letter to a loved one
46. Calling a friend
47. Texting a friend
48. Sending an email to a friend
49. Watching a funny video
50. Listening to a comedy podcast
51. Looking at funny memes or gifs
52. Playing a funny game
53. Trying a new hobby
54. Learning a new language
55. Watching a TED Talk
56. Attending a webinar or workshop
57. Volunteering
58. Helping a friend or family member
59. Donating to a charity
60. Creating a vision board
61. Planning a vacation
62. Making a bucket list
63. Researching a topic of interest
64. Writing a short story
65. Creating a playlist
66. Listening to an audiobook
67. Taking an online course
68. Learning a new skill
69. Going to a museum or art exhibit
70. Attending a concert or performance
71. Going to a comedy club
72. Trying a new restaurant
73. Cooking a new recipe
74. Having a picnic
75. Having a game night with friends or family
76. Going to the beach
77. Building a sandcastle
78. Going to a park
79. Playing Frisbee or catch
80. Riding a bike
81. Rollerblading or skateboarding
82. Playing a board game
83. Doing a crossword or Sudoku puzzle
84. Playing a card game
85. Watching a sports game
86. Attending a sports game
87. Going to the gym
88. Doing a workout video
89. Going for a hike
90. Camping
91. Fishing
92. Kayaking or canoeing
93. Rock climbing
94. Bungee jumping
95. Skydiving
96. Scuba diving
97. Surfing
98. Snowboarding or skiing
99. Ice skating
100. Horseback riding
101. Taking a hot air balloon ride

These are just some examples of distraction techniques that you can use to manage intrusive trauma symptoms.

A psychologist can help with intrusive trauma by providing evidence-based treatments such as assessment, psychoeducation, and cognitive-behavioural therapy (CBT), eye movement desensitization and reprocessing (EMDR), mindfulness-based interventions, and medication. These treatments can help individuals develop coping skills, reduce anxiety and depression, and improve overall functioning. Psychologists can tailor their approach to the individual’s needs and goals and work collaboratively with them to develop an effective treatment plan.

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