I agree with the other commenters that distraction is, in the long term, not helpful. It's a survival tool or coping mechanism, it's not a real strategy.

You might want to look into DBT (dialectical behaviour therapy) if you have the opportunity to see a therapist. Its main focus is helping people with intense emotions to handle their feelings as they happen, which was great to learn because CBT and other therapies I've tried feel antithetical to how my brain works and it was ~~hard~~ impossible to build the skills necessary to see much improvement because forming habits is so difficult for me. It's generally used to treat people with BPD and PTSD but I really like the approach for ADHD.

I have a DBT skills workbook now that I can't afford a therapist anymore and it's still helpful, so that could also be an option if you aren't able to go to therapy. These things should be talked about with a professional to get the most benefit in the shortest amount of time, but you can still do some self-help work on your own.

I’ve found that it’s better for me sometimes not to distract, rather to do nothing and let whatever emotion happen (like another commenter suggested).

Emotions, like everything that goes on in my head, are electrochemical in nature. Sometimes there’s an external trigger, but sometimes there’s not. Letting unexpected or over-large emotions happen and pass has made me more comfortable with that occurrence, so the next time it happens, it’s a bit easier.

Yeah, if it’s really bad in a particular situation, I’ll distract, but it’s less to avoid the emotion and more to give myself something to hold on to during the flood.