Distraction

Distraction means turning your attention to something other than the pain. People use this method without realizing it when they watch television or listen to the radio to take their minds off a worry or their pain.

Distraction may be used alone to manage mild pain or used with medicine to manage brief episodes of severe pain, such as pain related to procedures. Distraction is useful when you are waiting for pain medicine to start working. If the pain is mild, you may be able to distract yourself for hours. Distraction can be a powerful way of relieving even the most intense pain for a while.

How to use distraction

Any activity that you must focus on can be used for distraction. Distractions can be internal, such as counting, singing to yourself, praying, or repeating statements in your head such as "I can cope." Or distractions can be external, such as needlework, model building, or painting. Losing yourself in a good book might divert your mind from the pain. Watching TV and listening to music are also good distraction methods. Slow, rhythmic breathing can be used as a distraction or relaxation method. Visiting with friends or family is another useful distraction technique.

You may find it helpful to listen to rather fast music through a headset or earphones. To help keep your attention on the music, tap out the rhythm. This technique does not require much energy, so it may be very useful when you are tired.

After using a distraction technique, some people report that they are tired, irritable, and feel more pain. If this happens to you, you might want to be careful about which distraction methods you use and when you use them.