Distractions and putting problems aside: healthy ways to avoid mental distractions

Choose a mind-wandering activity

When I get home from get off work, I'm mentally exhausted. I can't handle any problems or chores. I rush home to eat as quickly as possible. I need to eat, even though I ate enough at dinner. Eating keeps me busy when I'm in a state of mental paralysis. I'm not sure what I'm doing. As I mechanically eat fast food, I'm completely paralyzed, like a zombie. Only after I finish eating do I suddenly snap out of this food-induced stupor. I think, "Oh my god, what have I done?"

------Jennifer

After getting home from get off work, Jennifer stared blankly at the television, unconsciously eating for an hour. Like many people, Jennifer ate to escape from the world for a while. This trance-like state shut down her thoughts and dulled her physical senses. For Jennifer, it was a welcome change, a way to alleviate overload. Unfortunately, this psychological interruption of unconscious eating is a harmful temptation.

There are many ways to experience numbness or rest your brain. Perhaps you've drifted off from a conversation, or even been daydreaming while driving. When you snap out of this mental wandering, you realize you've missed your destination and understand the powerful effects of this mental separation. Alarmingly, even with less conscious control, you can still drive, talk, and eat normally for short periods. Eating during these distracted states decreases significantly when there are other ways to relax your brain. First, you must allow yourself to shut down your consciousness, which means you can't multitask.

Self-soothing techniques: Distraction methods to clear the mind

If you use food as a way to distract yourself, you can try short mental breaks. Focus on repetitive, monotonous tasks. But first, get into the right mental frame. Sit down. Allow yourself to drift off. This step can be difficult for busy mothers, people with Type A personalities, or those who can't sit still for long periods. To help clear your mind, first imagine emptying a wastebasket. Then imagine clearing all thoughts from your brain in the same way. Now choose an unconscious activity to do:

Try browsing magazines. It's a passive, enjoyable activity that requires little mental effort. Reading books requires a lot of mental energy, but looking at pictures and photos can unconsciously reduce stress and alleviate anxiety.

Watching TV. Watching TV can help you get distracted. However, sometimes it's not interesting enough to distract you. If watching TV doesn't work for you, you can try quickly switching between channels. Make sure you're not with other people, as this will overwhelm them. Browsing channels is similar to browsing magazines. Many images flash by quickly before your eyes can stimulate your consciousness and senses; they require no mental effort.

Do you want to completely drift off? Try closing your eyes and focusing on the blankness and darkness within them.

Go back to childhood. Think back to some of the things you enjoyed doing as a child. Nothing is more calming than nostalgic childhood memories, like playing with clay or unconsciously coloring. Playing games doesn't require much mental energy; it's fun, stimulates your imagination, and boosts your energy.

Try origami, an ancient Japanese art. It's a very simple, unconscious activity that keeps your hands busy so you don't have a chance to pick up a cookie.

Scarlett's method-put your problem aside

How can I ruin my eating habits? I have a hundred different ways. But the most frustrating moments are when I use food to procrastinate. If I want to procrastinate, I suddenly feel the urge to eat. I often waste a lot of time eating in the kitchen.

------Allen

"I can't think about that now. I can think about it tomorrow." This is a famous line from Scarlett O'Hara in the classic novel *Gone with the Wind*. She was struggling with immense pressure: living in a war-torn city, having lost the love of another woman in her life, and marrying someone she didn't love for financial stability. For a young woman, the pressure was overwhelming. So what did she do? She decided not to worry about them at that time. Psychologically, Scarlett placed these worries on an imaginary shelf, only taking them out when she was ready to deal with them.

Setting aside a problem is different from avoiding or ignoring it. Setting aside a problem means approaching it strategically and committing to dealing with it at a specific time. As the saying goes, time is everything. This is similar to putting away photos of your ex after a breakup. When you're upset, the photos trigger sad thoughts and trap you in the pain of the breakup. When you're ready to face those photos without feeling depressed, you can look at them again.

Self-soothing technique: Put the problem in a shoebox

Eating is often a form of avoidance. If you allow yourself to tackle a problem when you're ready, you won't need to look for ways to procrastinate. At the same time, you won't keep yourself so busy that you don't have time to deal with the problem. Reassure yourself again that it's okay to put some problems off, and that you can consciously deal with them when you're ready.

To use this technique, you can make a box to temporarily store anything that's bothering you and that you can't deal with right now. You can use a pre-made shoebox or make your own. When you're struggling with a problem, write it down on a piece of paper. Then tuck that paper into the box. If you're not physically near the box, you can imagine you've already put the problem inside. Where should the box be placed before you're ready to tackle the problem? On top of a closet? Under the bed? In a drawer? When you're ready to tackle a problem, open the box. To tackle this difficult problem, take one step at a time. Write down some necessary steps, then tackle one task at a time.

Find your special comfort

I always carry a special pen in my bag. I got it on the day I graduated from college. I have learning disabilities, and graduation was one of the proudest moments of my life. Whenever I'm upset, I clutch this pen tightly. Whenever I have a stressful meeting or an argument with my landlord, I clutch it tightly. Nobody sees me! Lately, this pen has helped me successfully manage my emotional overeating urges. Sometimes, I clutch it simply to remind myself of the feeling of pride in myself. I feel good about myself when I don't comfort myself with food. If I'm angry and want to stress-eat, I'll scribble on paper; if I eat out of boredom, I'll also scribble until the craving disappears. Sometimes I even contemplate the craving.

Morgan

In Charles M. Schultz's comic strip, Linus is heavily reliant on his safety blanket. Like most kids, he takes it everywhere. You can see why he needs something to make him feel better, as his sister Lucy and friend Sally often torment him. Perhaps you need a safety blanket too, because we all find comfort in things that hold special meaning for us.

These are what psychologists call transitional objects. Transitional objects are objects that replace the mother-child bond and promote the development of an independent self, like the security blanket Linus used. A blanket or teddy bear is a substitute for the mother. As a toddler, he might seek comfort in an imaginary friend or a special stuffed toy. As we grow up, we may retain those emotionally attached objects (which have no value other than the emotions), such as a special photograph, a coffee mug, or a pillow. When you look at it, it evokes your emotions.

You might also own a transitional object. This could be a lucky rabbit's foot, or a seashell your loved one picked up while walking on the beach. Sometimes you might carry it with you, and you find that touching it makes you feel better. If you have such an item, carrying it with you can be very helpful. Because when you're tempted to eat something to improve your mood, this item will help you avoid doing so.

Self-soothing techniques: Find a comforting item

Take a moment to look around your home for items that hold emotional significance for you. You might find a piece of clothing or a birthday card someone gave you. Place these items in a special box. Keep this box close at hand so you can easily access them when you need them. Get this done before you actually need the items.

This book can also serve as a transitional object for you. Pick it up and browse through it when you need comfort. Reading different chapters aloud or simply holding it tightly can make you feel better. You will feel comfortable and understood.

Jewelry is a particularly good comfort object. It doesn't need to be expensive, just hold special meaning for you in some way. Perhaps it was a gift from your soulmate. Maybe your great-aunt gave you a necklace before she died because you were someone she particularly loved. Bracelets, necklaces, or rings are all suitable because you can wear them anytime, and you can touch them when you need comfort. Note that you shouldn't choose jewelry that will make you sad, such as a ring from an ex-husband. If you don't have any jewelry, that's okay. You can look for other items at home that have emotional value to you. Keep a ticket stub from your favorite band in your handbag, or a photo that always brings a smile to your face in your wallet. If you can find something to wear on your wrist or keep in your bag, that will be very helpful.