Are you looking for in person distraction techniques or at home? Sometimes, a statement or question or look in person, can leave us feeling low and subsequently, on the defensive. Hard to walk away, and a strong reaction can lead to consequences. I learned how to control my reactivity in a crowded room and on the stand, so to speak. Learning how to be a business consultant, from a professor that took me under his wing.
Pause, look down at a pen, paper, glass of water. Actually, the sip of water is the better technique. It's a classic distraction, grounding and gives a moment to collect bearings, think, and prevention of eyes rolling, snarling and speaking without pause. Hope that's a useful distraction technique that you can use.?