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Week 9: Attention & Distraction


This week we will return to the issue of coping strategies which we introduced earlier on in the program. This time we will however focus specifically on attention and distruction demonstrating few more techniques of good coping with IBD. Please click on the play button below to listen to the introduction to this weeks material.

Introductory Audio

Now, have a look at the document titled Attention and distraction techniques. Are you using any of these techinques? Could they be of any use in managing your IBD?


Relaxation can also help us focus our attention or be used as a distraction technique. Please listen to the below audio files on few occasions this week and test whether you can use relaxation as a distraction when something worries you.

Relaxation, Focussing, & Grounding Exercise

Imagery for Relaxation & Distraction Exercise



  • Watch a comedy show or movie, or borrow some funny books from your local library. LAUGHTER has been medically proven to be a good medicine. Directions for use: Use as often as you can!


  • Go for a drive or a walk to a beach, lookout, or park, even when your pain or the weather is bad. Releasing pent-up emotions. If need be, practise your skill at going there in your imagination. Not many people can resist nature’s temptation to feel better and, if nothing else, you will be doing something constructive to distract yourself.


  •  Build up a small but trustworthy network of SUPPORT PEOPLE you can rely on to keep you company when you need it and to help you to think and talk about things other than your pain.


  • Develop an UNDERSTANDING with the people around you so that they know and respect your occasional need for space and time alone.


  • Do NOT try to resolve domestic conflicts when you are feeling your worst. If you do, you may make both the conflict and the pain worse. Wait until you feel a bit better and then think about what you want to do.


  • Book regular times with yourself to do something FUN. Don’t assume that you will get around to it when you are feeling better. Make sure that you do fun things even when you would sometimes prefer to rest. Good feelings feed on themselves, just as bad feelings do.


  • Immerse yourself in MUSIC.  Don’t play sad music if you are sad. Get out something dramatic, uplifting or just plain fun.


  • EXERCISE really does help to release natural painkillers and natural mood lifters.


  • Allow yourself the luxury of a good cry or a good rage from time to time. It is important.


  • Get lost in a HAPPY MEMORY. Allow yourself to recall a really happy memory and to get lost in every aspect of it. Try to remember as many details as possible.

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