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Is Your Attention Making Your Anxiety 10x Worse?

Learn how to focus on the right things and live a calmer life

Anxiety sucks. It messes with our emotions and makes it hard just to exist sometimes. But here's the irony: Anxiety clings to what we pay attention to. It's like anxiety has a favorite song on repeat, and that song is "All My Problems."

Think of your attention like a spotlight. When you aim it somewhere, that thing will seem bigger and brighter. Everything else, on the other hand, becomes blurry, unimportant, and virtually nonexistent.

Usually, you have control over where you shine your spotlight, and you might decide to focus on a funny meme, a cool TikTok, or the taste of your morning coffee. Anxiety, however, is a master at grabbing the spotlight and fixating it on anything that even hints at danger, whether it's a real threat or not.

Let’s imagine you're on a packed bus, heading home after a long day. You already feel stressed, and then you notice a guy with a furrowed brow, a woman yelling at a stranger next to her, and the lights start to flicker. Suddenly, the environment feels hostile. You get off feeling worse than when you got on, convinced the bus is a scary place filled with grumpy people. Your state of mind affects how you observe your surroundings and what you focus on. You might not see the bus was also filled with an old lady with a kind smile, a kid reading a comic book, and a couple holding hands.

Does this sound familiar? Anxiety's favorite game is distorting reality. It narrows your focus, making you see the world through a filter of worry and negativity.

The Self-Conscious Spiral

Have you ever felt super self-conscious in social situations? Like everyone's judging your every move? That's anxiety hijacking your spotlight again, but this time, the spotlight is on you. It makes you hyper-aware of how you're feeling, what you say, and how you look. This self-focused attention amplifies the anxiety, making it even harder to relax and connect with people.

But here's the truth: You're not a prisoner to your anxiety. You have the power to take back control. It starts with understanding how anxiety messes with your attention and learning how to redirect that spotlight.

What can you do?

1) Become an Attention Detective: 

Start noticing where your mind goes when you're anxious. Is it stuck in that worst-case scenario? Is it replaying the same worries over and over? The first step to making a change is awareness.

2) Hack Your Spotlight: 

Consciously focus on something positive or neutral—engaging your senses is an easy way to do this.

Sight: Look for specific colors in your surroundings.

Sound: Focus on nature sounds or tune into a calming podcast.

Smell: Inhale a pleasant scent like lavender or citrus.

You can also focus on the feeling of your feet on the ground or try a quick mindfulness exercise (many guided videos are available on Sol TV!).

3) Don't Believe the Hype: 

Anxiety is a master storyteller and liar. It tells you that everyone's judging you. Don't buy it. Challenge anxious thoughts by asking yourself:

Is this thought realistic?

What's the evidence for and against this thought?

What would I tell a friend who had this thought?

What's a more helpful way to think about this situation?

4) Cognitive Reframing: 

Practice reframing negative thoughts into more positive or neutral ones. For example, instead of thinking, "I'm going to fail this presentation," try, "I'm going to do my best and focus on sharing my knowledge."  

5) Find Your Focus Flow: 

Discover what helps you shift your attention immediately and brings you into the present moment. Here are some ways that could help:

Get creative. Engage in activities that absorb your attention, such as painting, drawing, writing, playing music, or knitting. 

Move your body. Exercise is a powerful way to shift focus and release pent-up energy. Try yoga, tai chi, running, swimming, or dancing.

Immerse yourself in nature. Spend time outside, perhaps walking in a park, hiking in the woods, or gardening. 

Be social. Connect with loved ones, engage in meaningful conversations, or volunteer in your community.

Training your attention takes time and effort, but it's possible. Start small, be patient with yourself, and celebrate those small victories.

The bottom line? You have the power to choose where you focus your energy. By learning to redirect your spotlight, you can break free from anxiety's grip and create a reality that feels way less scary and way more awesome.

Along the Same Lines…

We love you,
Mona & The Sol TV Team ❤️

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