Kirren Schnack, PsychD, a clinical psychologist with over twenty years of experience, offers eight practices to help train the brain for better attentional control, which can lead to reduced anxiety. Schnack holds a Practitioner Doctorate in Clinical Psychology from the University of Oxford and shares mental health advice with a large online following.
The goal of these practices is to reduce hyper-vigilance, decrease self-focus, increase the ease of shifting attention away from anxious thoughts, and build the ability to stay focused on tasks. While eight skills might seem like a lot, Schnack suggests experimenting to find which ones work best and practicing them regularly.
For those for whom focus is a major issue, practicing several times a day at first may be needed. It is normal to find this difficult initially, as the mind is used to returning to anxiety. Each time the mind focuses on anxiety can be seen as a new chance to practice.
1. Switch from worst to best
This skill involves moving attention from what feels like the worst thing in the present moment to the best thing in the present moment. For example, shift focus from a pounding heart to the fact you are sitting safe and comfortable at home with a warm drink. This moves attention from an anxious state to a calmer one.
2. Redirect your attention
Situational refocusing is a cognitive behavioral technique to deliberately shift attention away from anxiety and onto something else in the current environment, like a task, object, or activity. When you notice over-focusing on anxiety, acknowledge it by saying, “I am over-focusing on…” and then state, “I’m going to refocus my attention on…” before shifting focus. Doing this repeatedly can help interrupt the cycle.
3. Use sounds to improve the scope of attention
Set a timer and focus on listening to sounds as closely as possible for one to two minutes, building up to five minutes. Close your eyes, notice the sounds in your space, and mentally count and list them, such as people talking, machine hums, or wind. Repeat this exercise several times a day.
4. Use textures to improve the scope of attention
One exercise is to move around a space, touch different textures, and describe them out loud, such as “This is wood, it feels smooth, hard and cold.” Another exercise involves two bowls of water, one warm and one cold. Place your hands in one bowl, focus on the temperature and sensation for a minute, then switch to the other bowl. Notice the differences. Aim for about five minutes.
5. Use your body to improve the scope of attention
Focus on sensations on bare skin for three to five minutes. Expose some skin by removing socks or wearing a short-sleeved shirt. Lie down on a cool surface, like a floor, with a pillow for comfort if needed. Focus attention on the sensations from the surface against your skin. Doing this outdoors adds other elements like sun, wind, or sounds. Standing barefoot on a clean surface also works.
6. Use your vision to improve the scope of attention
One method is to pick a color, like blue, and identify all objects of that color in your space, saying them out loud for a few minutes. Another is to name objects based on categories, such as all wooden items or all electronic objects, while moving through your space and vocalizing them.
7. Notice breathing sensations
Find a comfortable spot to sit or lie down and turn attention to your breath. Feel the cool air entering through your nostrils, follow it down your throat, and notice the expansion of your stomach and chest. Feel the warmth of the air as you slowly exhale through your mouth. Notice the sensations of air passing your lips and a growing sense of calm.
The approach to mental wellness often involves practical, sensory-based exercises like these. Many therapists emphasize that grounding techniques which engage the senses can be effective tools for managing everyday stress and anxiety, providing a direct way to interrupt persistent worry cycles. These methods are frequently incorporated into broader therapeutic frameworks because they offer immediate, accessible ways to alter one’s focus without requiring extensive preparation or resources.
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