Episode Title: When You're Drowning In Distraction Mindfulness Based Therapy Tools Will Help
Release Date: June 27, 2025
Host: Rebecca Hunter, MSW
Podcast: Take Out Therapy: End Overthinking & Overwhelm for Empathic High Achievers

Overview

In this enlightening episode of Take Out Therapy, Rebecca Hunter delves deep into the pervasive issue of distraction in the digital age, particularly focusing on how technology-induced dissociation affects empathic high achievers. Through a blend of personal anecdotes, expert insights, and actionable strategies, Hunter provides listeners with tools to reclaim their focus, presence, and emotional well-being.

The Pervasiveness of Distraction (00:00 - 10:30)

Rebecca opens the episode by sharing her recent experience at an art retreat in Santa Cruz, highlighting her initial success in incorporating sketching and watercolor painting into her routine. However, she quickly laments how technology has disrupted her newfound artistic pursuits, a sentiment that resonates with many listeners.

“The pain of distraction has always been a topic in my office. It’s really hard to be with someone who's distracted with their technology and it comes up. It's painful, it's incredibly lonely.”
— Rebecca Hunter (02:15)

She introduces the concept of dissociation—a state where individuals mentally disconnect from their immediate environment, often facilitated by constant technology use. Hunter emphasizes that this form of dissociation isn't merely a clinical term but a daily struggle exacerbated by devices that demand our constant attention.

Impact of Technology on Mental Health (10:31 - 25:45)

Hunter delves into the detrimental effects of modern technology on our ability to focus and maintain meaningful connections. She references the "fubbing effect", a term that describes how the mere presence of a phone can diminish the quality of face-to-face interactions, even without active use.

“Even the presence of a phone lowers the quality of face-to-face interactions. It reduces the amount of empathy that people are able to tap into the amount of connection we're able to feel.”
— Rebecca Hunter (13:50)

Citing expert Dan Siegel, Hunter explains how excessive digital input leads to a disintegrated brain state, fragmenting our attention, emotional regulation, and capacity for deep connections. She underscores that heavy social media usage, defined as more than two hours per day, correlates with feelings of social isolation despite being "connected" online.

“Heavy social media users reported feeling socially isolated despite being completely connected online, which proves that digital interaction doesn't equal emotional nourishment.”
— Rebecca Hunter (19:30)

Strategies to Combat Distraction (25:46 - 45:20)

Rebecca offers pragmatic strategies to mitigate the overwhelming influx of digital stimuli:

1. Interrupt the Input:

   • Set Boundaries: Establish personal rules for technology use, such as keeping phones in another room or setting devices to grayscale to reduce visual temptation.
   • Limit Notifications: Turn off non-essential alerts to minimize interruptions.

2. Anchor Yourself with Tangible Activities:

   • Engage in physical tasks like washing dishes or organizing a space.
   • Practice breathing exercises, such as box breathing, to center the nervous system.
   • Pose reflective questions to oneself, such as “What do I want to feel right now?” to foster self-awareness.

“You have to choose presence over the spiral of life. And doesn't it just spiral? It just. It's like life is the Tasmanian Devil, you know, and we're all just trying to stay standing.”
— Rebecca Hunter (34:10)

3. Practice Quiet Time:

   • Dedicate periods to simply observe the environment without engaging with technology, allowing the mind to rest and reset.

4. Seek Help If Needed:

   • Acknowledge when technology use is problematic and consider reaching out to a therapist or coach for support in establishing healthier habits.

Emotional Avoidance and Self-Awareness (45:21 - 58:00)

Hunter explores the notion that chronic distraction via technology often masks deeper emotional struggles. She encourages listeners to name their emotions and recognize what they might be avoiding by staying engrossed in digital devices.

“Most chronic distraction via technology is emotional avoidance in disguise.”
— Rebecca Hunter (50:45)

Through introspective questions, she guides listeners to dig deeper into their feelings of being "fried" or overwhelmed, promoting a heightened sense of self-awareness and emotional resilience.

Reconnecting and Building Presence (58:01 - End)

The episode concludes with a heartfelt discussion on the challenges spouses face when technology disrupts relationships. Hunter shares her personal commitment to embracing low-tech activities during her upcoming travels, symbolizing her dedication to practicing what she preaches.

“This world is bananas. Let's both slow it all down together.”
— Rebecca Hunter (57:30)

She reiterates the importance of reclaiming presence, focus, and connection, assuring listeners that they are not alone in their struggles with overstimulation. Hunter invites those seeking structured support to join her 90-day intensive mental health program, emphasizing the communal journey toward mental well-being.

Key Takeaways

• Awareness is the First Step: Recognizing the pervasive role of technology in inducing distraction is crucial for initiating change.

• Set Personal Boundaries: Establishing rules for technology use can significantly reduce unwanted distractions and improve focus.

• Engage in Mindful Activities: Incorporating tangible tasks and breathing exercises can help anchor the mind and foster presence.

• Seek Deeper Understanding: Naming and confronting underlying emotions can prevent digital distractions from becoming habitual avoidance behaviors.

• Cultivate Emotional Connections: Prioritizing face-to-face interactions over digital ones enhances empathy and relationship satisfaction.

Conclusion

Rebecca Hunter's episode serves as a compelling guide for empathic high achievers struggling with the relentless pull of technology. By blending research-backed insights with practical advice, she empowers listeners to take actionable steps toward reducing overwhelm and fostering meaningful connections in their lives.

For more resources, classes, and programs, visit takeouttherapy.com.