Functional Neurological Disorder (FND) is a condition where the brain and nervous system do not communicate properly, even though there is no structural damage. It can cause real symptoms such as weakness, tremors, seizures, movement problems, dizziness, speech difficulties, fatigue, numbness, and cognitive impairment.
FND symptoms are not imagined. They are caused by a problem with how the brain functions, and symptoms can often improve with the right treatment and support.
Distraction techniques
Distraction techniques are simple strategies used to shift attention away from symptoms.
How do distraction techniques work?
Distraction techniques allow the brain to focus on something else, taking attention away from limited movement or other symptoms
With FND, symptoms can become stronger when the brain is focused on the body. Distraction helps to “reroute” attention, which can improve movement or reduce the severity of symptoms.
Why use distraction techniques?
Distraction techniques can help manage symptoms by reducing how strongly the brain focuses on them.
When can I use them?
Distraction techniques can be used whenever you are experiencing your symptoms.
Mental distraction techniques
- Counting backwards (for example in 10s, 7s, or 3s)
- Naming categories (such as animals, countries, or foods)
- Doing puzzles, quizzes, or memory games
- Having a conversation
- Reading out loud
- Singing or repeating phrases
- Reciting the alphabet
- Thinking of words that start with a certain letter
- Spelling words backwards
Physical distraction techniques
- Tapping fingers or feet in a pattern
- Squeezing a stress ball
- Clapping or alternating hand movements
- Changing postures
- Drawing or colouring
- Working on a hobby (for example knitting, puzzles, or fidget toys)
- Box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, then repeat)
Sensory distraction techniques
- Holding something cold or textured (for example a pinecone or fidget toy)
- Focusing on your breathing
- 5-4-3-2-1 technique (5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste)
- Detailed observation (pick an object in the room and focus on every detail, such as colour, texture, material, and structure)
Pacing strategies
- Keeping a diary
- Breaking tasks into smaller stages
- Rest and relaxation
- Prioritising what needs to be done now and what can be done later
Useful links and resources
More information about Functional Neurological Disorder is available at: Neurosymptoms.org