Healthy Distraction: How Positive Breaks Support Your Mental Health

There are moments when the mind becomes overwhelmed by stress, intrusive thoughts, or the pace of daily life. Many people believe the solution is to push through, stay productive, or force themselves to keep going. In reality, one of the most effective ways to regulate your emotions and reset your nervous system is to intentionally step away. Healthy distraction, also called positive breaks, gives your brain the pause it needs to return to a grounded, regulated state.

What Are Positive Breaks?

Positive breaks are short and intentional pauses that gently shift your focus away from intense emotions or stress and toward something soothing, enjoyable, or engaging. The purpose is not to avoid your feelings. The purpose is to give your nervous system time to settle so you can return to the situation with more clarity and resilience.

Research shows that brief mental breaks improve focus, emotional regulation, and overall well-being because they prevent cognitive fatigue (Ariga & Lleras, 2011). When we step away for even a few minutes, the brain resets its attentional systems.

Examples of positive breaks include stepping outside for fresh air, listening to one uplifting song, stretching, engaging in small creative activities, sipping tea mindfully, or grounding yourself through sensory experiences. The intention behind the break is what matters most.

Why Healthy Distraction Works

When emotions escalate, the part of the brain responsible for problem-solving and clear thinking becomes less accessible. During heightened stress, the amygdala activates our threat system and takes priority over reasoning. A short, healthy distraction interrupts this process.

Healthy distraction reduces physiological arousal, interrupts spiraling thoughts, restores access to calm thinking, prevents burnout, and supports mood regulation. Research also shows that engaging in positive activities activates neural pathways linked with pleasure and curiosity, which counteracts stress and strengthens emotional resilience (Fredrickson, 2001). This is known as the broaden and build effect.

Healthy Distraction Compared to Avoidance

Not all forms of distraction have the same impact. The intention and the outcome matter.

Healthy distraction is time-limited, creates relief without negative consequences, and helps you return to the original situation with more emotional stability. Unhealthy distraction often leads to avoidance, overspending, overdrinking, or numbing behaviors that create additional stress over time.

Healthy distraction interrupts overwhelm. It does not replace reflection, problem-solving, or therapy.

Examples of Evidence-Based Positive Breaks

Movement Breaks

Even brief movement improves mood, reduces stress hormones, and helps regulate anxiety (Szabo, 2003).

Sensory Grounding

Touch, smell, and sound calm the nervous system by activating the parasympathetic response (Porges, 2011).

Creative Micro-Activities

Drawing, colouring, or other creative tasks lower cortisol and increase feelings of flow (Kaimal et al., 2016).

Nature Moments

Stepping outside or looking at nature scenes reduces rumination and restores cognitive focus (Berman et al., 2008).

Enjoyable Rituals

Small rituals such as making tea, lighting a candle, or reading a few pages of a book create mental space for emotional reset.

How to Use Positive Breaks Without Avoiding Your Feelings

A helpful framework is to notice your emotion, name it, choose a short and intentional break, and then return to the original task or conversation with curiosity. A simple example might be: “I am overwhelmed. I am going to step outside for three minutes, breathe, and then come back to this.”

This approach strengthens emotional regulation skills and supports long-term resilience.

Healthy Distraction Is a Learnable Skill

You do not need to earn rest. Positive breaks are not indulgent. They are an important part of emotional care. They give your brain the space it needs to navigate stress in a healthier and more sustainable way.

If you want to build a personalized set of coping strategies and emotional regulation skills, therapy can help you create a toolbox that truly supports your life.

References

Ariga, A., & Lleras, A. (2011). Brief and rare mental “breaks” keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 118(3), 439–443. https://doi.org/10.1016/j.cognition.2010.12.007

Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology. The broaden and build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of cortisol levels and participants’ responses following art-making. Art Therapy, 33(2), 74–80. https://doi.org/10.1080/07421656.2016.1166832

Porges, S. W. (2011). The polyvagal theory. Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York, NY: Norton.

Szabo, A. (2003). Acute psychological benefits of exercise. Reconsideration of the placebo effect. Journal of Mental Health, 12(2), 125–131. https://doi.org/10.1080/0963823031000118314