One of my favourite quotes from Fraiser is the following:

"Bulldog: Make it stop.

Niles: The first step to healing is not to bury the pain, but to feel it in it's fullest depths."

I've always been a huge distractor too and have watched lots of mindless documentaries today if I'm being honest. I think you learn to cope in baby steps.

Journaling in the moment helps a lot, but I watched this talk by Thich Nhat Hanh- it might not be for everyone, but he suggests taking time out sitting and observing your own breathing and body to slow everything down. If you can understand your pain you can learn to have compassion for yourself.