Nathan López Bezerra
Psychologist Kirren Schnack has outlined eight practices designed to help people train their brain to improve attentional control, which can lead to a reduction in anxiety. The goal of these methods is to reduce hyper-vigilance, decrease self-focus, increase the ease of switching attention away from anxiety, and build the ability to stay focused on a task.
Having eight skills to practice may seem like a lot at first, but it is not necessary to do all of them. The recommendation is to experiment with the different exercises and find the ones that work best. Whichever ones are chosen, regular practice is important. If attentional focus is a significant problem, practicing several times a day at the beginning may be needed.
It is normal for the mind to want to return to anxious thoughts, as that is what it is used to. Every time the mind focuses on anxiety, it can be seen as another chance to practice improving the “attention muscle.”
The first skill is called Switch from worst to best. This involves moving attention from what feels like the worst thing in the present moment to what the best thing is right now. For example, shifting focus from a pounding heart to the fact that one is sitting safe and comfortable at home with a warm drink.
The second practice is Redirect your attention, a cognitive behavioral technique called situational refocusing. The goal is to deliberately shift attention onto something else in the current environment, such as a task, an object, or the surroundings. When becoming aware of over-focusing on anxiety, one can say, “I am over-focusing on…” and then state, “I’m going to refocus my attention on…” before shifting focus. This should be done every time the focus gets caught up in anxiety, with the frequency decreasing over time with practice.
The third method is Use sounds to improve the scope of attention. This involves setting a timer, closing the eyes, and listening closely to all identifiable sounds in the space for one to two minutes, eventually working up to five minutes. The different sounds should be counted and listed mentally. This exercise can be repeated several times a day.
The fourth practice, Use textures to improve the scope of attention, consists of two exercises. The first is to move around a space, touch as many different textures as possible, and describe each one out loud. The second exercise involves using two bowls of water, one warm and one cold. Placing hands in one bowl at a time and focusing on the temperature and sensation for about a minute each, switching between bowls for about five minutes total.
The fifth skill is Use your body to improve the scope of attention. This involves exposing some bare skin, lying down on a cool surface, and focusing on the sensations felt on the skin for three to five minutes. Doing this outdoors can add other sensations like wind, sun, or rain. The aim is to deeply connect with the sensory experiences.
The sixth practice is Use your vision to improve the scope of attention. This can be done in two ways. One is to pick a color and identify all objects of that color in the space, saying them out loud. The other is to name objects based on specific categories, such as all wooden or electronic items, while moving around the space.
The seventh method is Notice breathing sensations. This involves finding a comfortable spot, turning attention to the breath, and noticing the physical sensations of air moving in through the nostrils, down the throat, and filling the lungs, followed by the feeling of warm air exiting the mouth. The goal is to notice the calming effect on the body and mind.
These practices are presented as accessible tools derived from clinical psychology. Dr. Schnack shares similar advice with a large online following. The underlying principle is that through consistent, simple exercises, individuals can develop greater control over their focus, which can interrupt cycles of anxious rumination and promote a calmer state of awareness. The time commitment for each exercise is minimal, often under five minutes, making them practical for daily use.
