I struggled with music and tv/music too.
I got a pair of wireless headphones and an audible membership and started listening to books while walking/cleaning/gardening (anything physical.) i listened to books about resilience and healing, sone specific to affair healing, but a lot that were just about surviving trauma or other people’s journeys to self-awareness, etc. when i needed something light I listened to murder mysteries or science fiction (I stayed far away from potential triggers.) i listened to books about Feng Shui and set about cleaning out my house - useful distractions that made me feel productive but kept my mind somewhere ELSE. When I was traveling and mi d start ruminating too much, I’d make myself got up and down the stairs (15 flights). On every step I’d tell myself something positive (I am compassionate , I give compassion to others, I attract compassion to me, I inspire compassion in those around me... next bank of stairs... I am loving, I give love, I receive love from others, I inspire love in those around me, etc) some people believe in the power of affirmations... but whether or not you do, if your body is doing one thing and your mind is focused on another (saying the affirmations) - you can't ruminate. After I did this for 15-30 minutes I was tired and I’d usually taken the edge enough that I could switch over to something for positive. This is also a good time to try to try and reconnect with old hobbies or new ones you have always wanted to learn. You need to have a whole arsenal of positive places to put your attention because on any given day/time, one may work better than another. And you just keep trying them until you find the one that works THAT day. It will get better -but not for a while 🙁
BS - Female
Married 27 years, one adult child DD May 2016 “When we are no longer able to change a situation, we are challenged to change ourselves.” - V Frankl