Awareness Shifting
Discharge stuck thoughts by alternating attention between present environment and a problem
Quick Start
Prevents getting lost in a problem while still addressing it. Creates psychological distance without avoidance.
Any space with objects to look at. A problem or memory that keeps coming back. Willingness to alternate attention.
Ruminating thoughts you can't stop. Anxiety about a specific situation. Processing a difficult memory. Before sleep when mind is racing.
The Exercise
- 1 Identify a problem or incident that's been on your mind.
- 2 Spot something in the room (a corner, object, color).
- 3 Really look at it. Notice details.
- 4 Now briefly think of the problem/incident.
- 5 Don't dive deep - just acknowledge it exists.
- 6 Spot something else in the room.
- 7 Brief touch on the problem again.
- 8 Continue alternating: room → problem → room → problem.
- 9 End point: Problem feels less "sticky" or you have new perspective.
Why It Works
This technique works through several mechanisms:
- Prevents overwhelm You never stay in the problem long enough to get lost
- Maintains grounding Regular contact with present reality
- Allows gradual discharge Each brief contact processes a little more
- Creates distance The problem becomes "over there" rather than all-consuming
- Restores choice You're choosing when to think about it
Signs It's Working
- The problem feels less urgent
- You notice things about the situation you hadn't seen
- Physical tension decreases
- The "grip" of the thought loosens
- You might suddenly feel bored with it (good sign)
- New perspectives or solutions appear
Common Challenges
"I keep getting pulled into the problem."
That's okay. Notice it happened, then spot something in the room. The exercise is about returning, not never leaving.
"It doesn't feel like I'm doing anything."
The shifts are subtle. Trust the process. Results often appear after the session ends.
"I picked something too big."
Start with medium-intensity issues. Save your biggest problems for after you've built skill with smaller ones.
"I can't find the end point."
Set a timer for 15 minutes. When it goes off, check in: does the problem feel different? If yes, you can stop. If no, continue.
Advanced Tip
Once you're comfortable with the basic version, try alternating between the problem and specific positive memories. This isn't about "thinking positive" - it's about restoring your full emotional range rather than being stuck in one state.
Want guided practice?
Get In Touch