Episode4 Segment 4 - How can distraction be used to manage pain?

Counting

You can count forwards or backwards. Think about counting in multiples, that way it is more of a challenge. This means you can count forward or backwards by 2s, 3s, 4s, 5s, 6s, and so on. Counting back from 100 in 3s would be:

100…97…94…91…88…

Deep breathing

Breathe to relax your body. With each breath in and out let your body relax. Count to 4 on the way in, and 4 on the way out.

Bubbles

Bubble blowing is a great way to visualise your breathing. To create lots of small bubbles do short, sharp breaths. To create a few large bubbles, use long, slow, and controlled breaths.

You can make your own bubble mixture by clicking on the recipe link below

Bubble recipe

• 2 cups of water
• ½ cup dishwashing liquid
• 2 teaspoons of sugar
• Mix all the ingredients together in a bowl or plastic container

Alphabet challenge

Pick a letter of the alphabet and then a topic. Write a list of everything you can name starting with that letter. For example, the letter “L” and the topic of “Food”. Answers could include: lolly pop, lemon, lettuce, liquorish etc…

Listen to music

Choose music to help you move on to the next activity of your day. If your pain has increased, choose a slow tempo music genre to help you relax. For example, relaxation or classical music. Once you are on top of your pain maybe something more energetic such as jazz, pop, dance. Play lists mean you can quickly access appropriate songs.

Audio books

Reading can sometimes be challenging if your pain is quite high. You can borrow an audio book from your local library to listen to your favourite stories instead.

Reading

You can read things like short stories, magazine articles, cartoons, poems, plays, biographies, television or movie scripts, and novels. Visit your local library, or online book store to view the many options and topics available.

Tapping fingers

This is an activity where you touch your thumb to each finger in a variety of patterns. This technique is good to use when you are out and about.

Drawing/ Doodling

Use crayons, textas, pencils, pens, paints, to draw, illustrate, or doodle on blank or coloured paper or cardboard.

Craft or models

Make things from items around the house or from your local store. This could include things like a collage, a scrapbook, a holiday photo book, a model plane or car, a castle, a doll’s house, and so on.

Walking and talking

Walking can be helpful and calming. Walking with a friend or family member means you can also talk about a range of topics.

Constructing

Make various things with materials around the house or from your local store. You could make beaded jewellery, paper mache masks, Lego cities, paper models, cubby houses, and so on.

Apps

Download and use Apps on hand held electronic devices. Remember that this needs to be limited in time and used in appropriate situations.

TV/DVD

Watch a television show or DVD within time limits. Afterwards you could go for a walk or do some stretches.

Stress ball

Squeeze, rotate, and move the ball between both hands. Slowly moving between both your hands.

You can learn to make your own ball by clicking the link below.

Stress ball recipe

• 3 balloons
• rice or bird seed
• empty water bottle cut in half through the middle
• scissors
• Place the end of the balloon over the drinking part (small end) of the water bottle. Fill the bottle with ½ cup of rice or seed.
• Push the rice or seed into the balloon by stretching the balloon and pushing it in. Once desired size is reached, remove the balloon from the bottle and tie the end. Snip off the end of the balloon. Cut the ends off the 2 remaining balloons and cut small holes in them. Place one balloon over the rice or seed filled balloon. Place the remaining balloon over the stress ball and you are finished and it is ready to use.

Writing

Sometimes it can be helpful to write things down. You could write a short story, a comic, a diary entry, an email, a card, a skit, or even jokes.

Puzzles

These come in many forms and can be found in newspapers, magazines, books, and online. You might like to try find-a-word, crossword, Upword, and Sudoku puzzles. You could also try a picture puzzle, where you create a large picture from tiny pieces. These can be found in toy and model stores.

Imagination walks

Picture yourself in a certain situation. Try to remember what happened using all of your senses. For example, if you were at the beach, you might hear the sound of the waves, smell the salty air, feel the warmth of the sand beneath your feet, see the swimmers between the flags, and taste the picnic you had for lunch.

Massage

Massaging your hands or your feet can help you relax.

What’s in my world?

Notice 5 things that you see, feel, hear, smell, taste around you.