Distraction - Revision history

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Wikiadmin: /* References */

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References

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References

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 == References ==
 * Do something else. Find some activity that you can do immediately that will take your mind off drinking. Distracting activities can be pleasurable (shc as shooting hoops or watching a video) or involve a sense of accomplishment and satisfaction (such as getting the bills paid or the shopping done). When urges are particularly strong or persistent, it helps to involve a sober person as a support in the activity, ranging from simply socializing with sober friends or talking it over with your sponsor. These activities should occur in a safe place (e.g. don't go bowling at a place that servers beer) and occupy your mind enough that you will be distracted from the urges. Once you are involved in another activity, urges are likely to decrease rapidly. ''Monti (2002) p. 99''<ref>Monti, P. M. (2002). Treating alcohol dependence : a coping skills training guide. Guilford Press.</ref>
 * Have you ever noticed, when you experience an urge to drink or use, that the longer you spend thinking about it, the harder it is to resist it? This is a very common experience, so if you’ve had it, you are not alone. In a way, thinking about drinking or using is like entertaining a fantasy, and the more invested you are in imagining how it will play out, the more you want it. The more you want it, the less you are able to weigh the pros and cons and make a rational decision about it. With this knowledge, you can choose to distract yourself from the urge before your imagination runs away with it and leads you to a relapse. Here are some ways that you can distract yourself early on, when you first notice the urge: ''Glasner-Edwards, Suzette. The Addiction Recovery Skills Workbook: Changing Addictive Behaviors Using CBT, Mindfulness, and Motivational Interviewing Techniques (New Harbinger Self-help Workbooks) (p. 122). New Harbinger Publications. Kindle Edition.''

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 *[https://www.newyorker.com/magazine/2009/05/18/dont-2 Don’t! The secret of self-control]. (see also Positive Vision Day 23 and Day 24)
 * Mischel (1981) has shown how children learn self-control by increasing the skill with which they deal with tempting situations. Very young children have greater difficulty coping with temptations than do older children. What do older children do that younger ones don’t do? Children who successfully resist temptations tend to think about the tempting object—for example, a marshmallow—using “cool” thoughts. “The marshmallows are puffy like clouds.” Children who are less successful tend to think about the tempting object with “hot” thoughts. “The marshmallows taste yummy and chewy.” “Hot” thoughts make it harder to resist temptation. Children who successfully resist temptation distract themselves from “hot” thoughts. Or they avoid thinking about the tempting object altogether and think about other irrelevant objects. ''Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment. Cengage Learning. p.10''
 * “Perhaps engaging in distractions or alternative behaviors despite having an urge to view pornography is the key to reducing addictive pornography viewing behaviors” ''Minarcik (2016), Proposed Treatment of Problematic Pornography Use: A Cognitive-Behavioral Approach''
 * Behavioural techniques We teach a number of behavioural techniques to help men to learn how to control the urge to act out. These include distraction techniques, such as music, counting backwards, reading, studying, noticing all the colours in a room, visualisation of fighting off the urge, ‘safe place’ visualisation and compassionate mindfulness exercises. ''Birchard, Thaddeus. CBT for Compulsive Sexual Behaviour (p. 29). Taylor and Francis. Kindle Edition.''

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 ** Create Your Distraction Plan (loc. 336)
 * You need a tools that directly speak to the motivational/dopaminergic system to address Excitation. Choosing an alternative behavior that is 1) novel and 2) exciting to respond to a unwanted sexual urge would speak to the dopamine system (i.e. watching a comedy instead of porn). @Florin
 == Implementation ==

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 ** Distract Yourself by Counting (loc. 324)
 ** Create Your Distraction Plan (loc. 336)
 == Implementation ==

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 ===Do something else===
 Make a list of possible distracting activities you can engage in when you have an urge, and add it to your plan. Find something that you think can really distract you. It needs to be something interesting that will grab your attention. Pacing back and forth in the room will not do the trick... Since your mind cannot think about two things at once, the distraction will redirect your attention away from the urge and into something else.
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 === Cognitive Distraction ===
 I'll share a technique that works for me, often I get urges when I'm in bed, so I try to use this technique, this isn't always so effective if I'm busy doing something else. Perhaps you can try implement it and see if it works for you.  I try picture some activity that I do often and can picture many details about, eg driving to school or going for a run. I think of what the weather is like, which houses I'm passing, when I'm speeding up, when I'm slowing down. Where my hands, my feet are, the turns I'm making etc. I find by filling my mind with a vivid experience, it clears my mind, I think because we can't think of multiple things at once very easily. #Looking_to_improve<ref>https://guardyoureyes.com/forum/19-Introduce-Yourself/355893-Observations#355924</ref>
 == Summary by @Howard ==

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-===Distraction - by doing something else===
+===Do something else===
 Make a list of possible distracting activities you can engage in when you have an urge, and add it to your plan. Find something that you think can really distract you. It needs to be something interesting that will grab your attention. Pacing back and forth in the room will not do the trick... Since your mind cannot think about two things at once, the distraction will redirect your attention away from the urge and into something else.
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 Some examples are calling a friend or family member, playing a game, reading a good book exercise, or going for a long walk. Be realistic, for some people a sefer can be distracting enough. For others, they’ll need a good (kosher) movie to do the trick.
-=== Distraction - by thinking about something else ===
+=== Think about something else ===
 In contrast to the distraction technique mentioned earlier, this one is about redirecting your attention by using your mind alone (cognitive only). This seems to be more helpful for low intensity urges. The benefit of this is that since it's all in your head, you can do it immediately, no matter what situation you are in. Here are some suggestions on how to do this:<blockquote>Decide on three substance-free things that you will begin thinking of immediately whenever you experience a craving or urge. These will be your fallback or go-to responses whenever cravings/urges arise and can be the building blocks of a new habit. These thoughts can be of events, people, songs, phrases, or even places that are special to them in some way. Examples could be the birth of a child, earning a raise or promotion at work, or simply a loved one.
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 == References ==
-* Have you ever noticed, when you experience an urge to drink or use, that the longer you spend thinking about it, the harder it is to resist it? This is a very common experience, so if you’ve had it, you are not alone. In a way, thinking about drinking or using is like entertaining a fantasy, and the more invested you are in imagining how it will play out, the more you want it. The more you want it, the less you are able to weigh the pros and cons and make a rational decision about it. With this knowledge, you can choose to distract yourself from the urge before your imagination runs away with it and leads you to a relapse. Here are some ways that you can distract yourself early on, when you first notice the urge: ''Glasner-Edwards, Suzette. The Addiction Recovery Skills Workbook: Changing Addictive Behaviors Using CBT, Mindfulness, and Motivational Interviewing Techniques (New Harbinger Self-help Workbooks) (p. 122). New Harbinger Publications. Kindle Edition.''
+* Do something else. Find some activity that you can do immediately that will take your mind off drinking. Distracting activities can be pleasurable (shc as shooting hoops or watching a video) or involve a sense of accomplishment and satisfaction (such as getting the bills paid or the shopping done). When urges are particularly strong or persistent, it helps to involve a sober person as a support in the activity, ranging from simply socializing with sober friends or talking it over with your sponsor. These activities should occur in a safe place (e.g. don't go bowling at a place that servers beer) and occupy your mind enough that you will be distracted from the urges. Once you are involved in another activity, urges are likely to decrease rapidly. ''Monti (2002) p. 99''<ref>Monti, P. M. (2002). Treating alcohol dependence : a coping skills training guide. Guilford Press.</ref>
 * [https://www.newyorker.com/magazine/2009/05/18/dont-2 Don’t! The secret of self-control]. (see also Positive Vision Day 23 and Day 24)
 * Mischel (1981) has shown how children learn self-control by increasing the skill with which they deal with tempting situations. Very young children have greater difficulty coping with temptations than do older children. What do older children do that younger ones don’t do? Children who successfully resist temptations tend to think about the tempting object—for example, a marshmallow—using “cool” thoughts. “The marshmallows are puffy like clouds.” Children who are less successful tend to think about the tempting object with “hot” thoughts. “The marshmallows taste yummy and chewy.” “Hot” thoughts make it harder to resist temptation. Children who successfully resist temptation distract themselves from “hot” thoughts. Or they avoid thinking about the tempting object altogether and think about other irrelevant objects. ''Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment. Cengage Learning. p.10''

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 * Have a distracting activity available: a crossword puzzle, magazine, book, a postcard to write.
 * Distraction: Focus on something different: the task at hand, a daydream, a fantasy, counting backwards from 150 by 3s.
 == Torah References ==