8 Ways To Stop Hyper-Fixating On Your Anxious Thoughts & Widen Your Attention

You can train your brain to improve your attentional control, which in turn can lead to a reduction in anxiety. The aim of the following eight practices is to reduce hyper-vigilance, reduce how self-focused you are, increase how easily and diversely you can switch your attention onto other things apart from anxiety, and build your ability to stay focused on the task at hand.

Having eight skills to practice may seem overwhelming at first, but don’t worry, you don’t have to do all of them. Experiment with the different exercises and find the ones that work best for you.

Whichever ones you choose, it’s important to practice them regularly. If the way you focus your attention is a big problem, then you’ll need to practice more, perhaps several times a day to begin with.

This skill is about moving your attention from what feels like the worst thing right now, to what the best thing is right now. This is about the present moment.

What is the absolute worst thing your mind is focusing on in the present moment? For example—a pounding heart.

In this very moment where you are right now, whatever it is that you’re doing, what is the best thing about being here? For example –I’m sitting safe and comfortable in my home, having a warm tasty drink.

Situational refocusing is a cognitive behavioral technique used to refocus attention away from anxiety. The goal of situational refocusing is to deliberately shift your attention onto something else in your current situation. This could be a task, an object, your surroundings, things that are available to you in your environment, or an activity. Use this method to redirect your attention away from anxiety and its symptoms. By doing so, you can intentionally interrupt the cycle of over-focusing.

Whenever you become aware that your attention is excessively focused on anxiety, you can consciously acknowledge this by saying:

"I am over-focusing on..." and then say out loud:

"I’m going to refocus my attention on..."

Then shift your focus to the task or activity you’ve chosen.

For this skill you will need to set a timer, and then focus on simply listening to sounds as closely as you can for one to two minutes to start with, increasing this over time to five minutes. Repeat this exercise several times a day.

For this exercise, you will focus on the sensations you feel on your bare skin. Again, use a timer and aim for three to five minutes. To begin with, take off some of your clothing, like your socks, or wear a short-sleeved T-shirt, a vest top or shorts, so some of your skin is exposed. Then lie down on a cold surface like your kitchen or bathroom floor, or even outside if that works for you. Take a small pillow or cushion to place under your head and neck if that would make you more comfortable.

Then focus your attention on the sensations you feel on your bare skin from the surface they are in contact with. If you do this exercise outdoors, you can try it in different weather conditions too. Not only will you be able to notice the sensations on your skin, but also sounds, and the feeling of warmth from the sun, the wind, the cold, or even rain. Standing barefoot on a clean surface also works well.

Expand your focus of attention by immersing yourself in the soothing sensory sensations of your breath. Find a comfortable spot to sit or lie down and turn your attention to your breathing. Feel the cool air gently flowing in through your nostrils, tickling the tiny hairs inside as it passes through. Follow the trail of your breath as it cascades down your throat and notice the subtle sensations along the way. As the air fills your lungs, observe the gentle expansion of your stomach and chest, noticing changes in the feeling of your clothing against your skin. Then, slowly release your breath through your mouth and feel the warmth of the air as it exits your body.

Throughout your day, purposefully take notice of any smells that come your way and strive to engage with them as deeply as you can. If you encounter an unpleasant odor, there is no need to linger. You can either mentally remember the scents you’ve experienced or, if you prefer, keep a written note of them. This practice helps broaden your attention by expanding your sensory awareness for scent.