I don't know why you internalize others' distress BUT you have to find something that switches your mind from what is on it to what should be on it.
I've done a few things that work for me:
-go for a quick jog up and down stairs, dance, jumping jacks (something that physically demands my attention lest I fall and hurt myself!)
-watch youtube videos of pimples being popped, cysts being drained, sinus surgeries (ick to most people, fascinating to me- ONLY thing when I was in shock that shut everything else in my brain out)
-writing down what I feel in whatever format (journal, song, narrative) to help me verbalize my thoughts into coherent statements
I think it comes down to doing something that helps distract your mind when you need to be distracted. But with everything comes the issue of needing to redirect your attention to an appropriate outlet. If you have work to do, tell yourself if you can get your stuff done in X amount of time or X amount completed, you will take a 5 minute break to do something to address your situation.
I hope this helps some BGF (me)- 25
FWBF (him)- 24
Was in a LTR but it's complicated now
forgiven and in R :)
"To err is human.