Clinical psychologist Kirren Schnack, who holds a Practitioner Doctorate from the University of Oxford, outlines eight practices designed to help individuals stop hyper-fixating on anxious thoughts. The goal of these methods is to reduce hyper-vigilance, decrease self-focus, make it easier to shift attention, and improve the ability to stay focused on a task.
The techniques are intended to train the brain for better attentional control, which can lead to a reduction in anxiety. While having eight skills to practice may seem like a lot, the advice is to experiment and find which ones work best. Regular practice is emphasized, with the suggestion to practice more frequently if attentional focus is a significant problem.
Switch from Worst to Best
This practice involves shifting attention from what feels like the worst thing in the present moment to the best thing. For example, moving focus from a physical symptom like a pounding heart to a present comfort, such as being safe at home with a warm drink. The aim is to shift from a negative bias toward a positive one.
Redirect Your Attention
This is a cognitive behavioral technique called situational refocusing. The goal is to deliberately shift attention onto something else in the current environment, like a task or an object. When noticing excessive focus on anxiety, one should acknowledge it verbally and then state the new focus. With consistent practice, the need to do this decreases over time.
Use Sounds to Improve Attention Scope
For this exercise, set a timer for one to two minutes, eventually working up to five minutes. Close your eyes and mentally count and list all the different sounds you can hear in your space. Repeat this several times a day.
Use Textures to Improve Attention Scope
There are two exercises for this skill. The first involves moving around a space, touching different textures, and describing them out loud. The second requires two bowls of water, one warm and one cold. Place your hands in one bowl, focus on the sensation for a minute, then switch to the other, noting the differences. Aim for about five minutes total.
Use Your Body to Improve Attention Scope
This exercise focuses on sensations on bare skin. With a timer set for three to five minutes, expose some skin and lie down on a cool surface. Focus attention on the physical sensations where skin meets the surface. The practice can also be done outdoors to incorporate other sensory experiences like wind or sun.
Use Your Vision to Improve Attention Scope
Use vision to redirect attention in two ways. First, pick a color and find every object of that color in your space, saying them out loud. Second, identify and name objects based on specific categories, such as all items made of wood or plastic, while moving through your surroundings.
Notice Breathing Sensations
Expand attention by focusing on the sensory details of breathing. Sit or lie comfortably and feel the cool air entering the nostrils, its path down the throat, and the expansion of the lungs and chest. Notice the warmth of the exhaled air and the sensation as it passes through the lips. Observe the body and mind becoming more calm.
These practices are presented as accessible tools. The underlying principle is to view each anxious moment not as a setback, but as a new opportunity to practice and strengthen what the psychologist calls the “attention muscle.” The key is consistent, non judgmental repetition of the techniques that resonate most with the individual.
