Psychologist Kirren Schnack outlines eight practices designed to help individuals reduce hyper-fixation on anxious thoughts. These methods aim to improve attentional control, which can lead to a reduction in anxiety. The goal is to lessen hyper-vigilance, decrease self-focus, increase the ease of shifting attention, and build the ability to stay focused on tasks.
While eight skills may seem like a lot, it is not necessary to do all of them. People are encouraged to experiment with different exercises to find what works best. Regular practice is important. If attentional focus is a significant problem, practicing several times a day may be helpful at first.
It is normal to find these practices difficult initially, as the mind is accustomed to returning to anxiety. Each time attention goes to anxiety, it can be seen as another chance to practice and strengthen attention skills.
Switch from worst to best
This skill involves moving attention from what feels like the worst thing in the present moment to what is best right now. Identify the worst thing your mind is focusing on, such as a pounding heart. Then, identify the best thing about the current moment, such as sitting safely at home with a warm drink. This shifts attention from an anxious state to a calmer one.
Redirect your attention
Situational refocusing is a technique used to deliberately shift attention away from anxiety and onto something else in the current environment, like a task, object, or activity. When you notice excessive focus on anxiety, acknowledge it by saying, “I am over-focusing on…” then state, “I’m going to refocus my attention on…” and shift your focus. Repeating this process can help interrupt the cycle of over-focusing.
Use sounds to improve the scope of attention
Set a timer for one to two minutes to start, eventually increasing to five minutes. Close your eyes and listen closely to all the sounds in your space. Mentally count and list the different sounds, such as people talking, machine hums, wind, or a ticking clock. Repeat this exercise several times a day.
Use textures to improve the scope of attention
For one exercise, move around your space and touch as many different textures as you can find. Describe each one out loud, such as, “This is wood, it feels smooth, hard and cold.” For another exercise, fill two bowls with water, one very warm and one very cold. Place your hands in the cold water, focus on the sensation for a minute, then switch to the warm water. Notice the differences. Aim for about five minutes of switching between bowls.
Use your body to improve the scope of attention
Focus on sensations on bare skin for three to five minutes. Remove some clothing to expose skin, then lie down on a cool surface like a floor. You can do this outdoors as well. Pay close attention to the feelings on your skin from the surface, and also notice sounds, sun, wind, or rain. The aim is to connect deeply with sensory experiences.
Use your vision to improve the scope of attention
One method is to pick a color, like blue, and look for all objects of that color in your space. Move around and say them out loud. Another method is to identify objects by category, such as all wooden items or all electronic objects, naming them aloud as you move through the space. Focus on this for at least a few minutes.
Notice breathing sensations
Find a comfortable spot to sit or lie down. Turn your attention to your breath. Feel the cool air entering your nostrils and flowing down your throat. Notice the expansion of your stomach and chest as you inhale, and the feeling of your clothing against your skin. As you exhale slowly through your mouth, feel the warmth of the air leaving your body. Notice the sensations at your lips and feel your body and mind becoming calmer.
Clinical psychology often incorporates these types of mindfulness and cognitive refocusing techniques into broader treatment plans. Such practices are commonly recommended as part of a strategy to manage symptoms of anxiety and stress, helping to build mental resilience over time through consistent, brief daily exercises.
