What is outward attention?
Training outward focus attention is an important part of managing social anxiety. When we have social anxiety, we tend to focus inward on ourselves, our thoughts, and our feelings. This can lead to negative rumination and self-criticism, which can make our anxiety worse.
Training outward focus attention can help us to break this cycle. By focusing on the external world, we can take our minds off of ourselves and our anxiety. This can help us to feel more relaxed and comfortable in social situations.
How do you focus outwardly in social situations?
You can also practice training outward focus attention in everyday situations. For example, when you are walking down the road, try to pay attention to the buildings that you see, the trees, and the people that you pass. When you are at a party, try to focus on the conversations that are happening around you and the people who you are talking to.
Training outward focus attention takes time and practice, but it is a skill that can be learned. By focusing on the external world, we can reduce our anxiety and make social situations more enjoyable.
These videos – not our own – are good exercises to practice at home.
OxCADAT attention training
🎥 Video
A series of eight videos by the team at Oxford University who are responsible for much of the cognitive therapy used for social anxiety.
Beginner attention training
🎥 Video
A series of ten videos by Afternoon Break on YouTube. Created for use in Metacognitive Therapy (developed by Adrian Wells, one half of the ‘Clark and Wells’ of social anxiety CBT fame).
Intermediate attention training
🎥 Video
A series of ten videos by Afternoon Break on YouTube. Created for use in Metacognitive Therapy (developed by Adrian Wells, one half of the ‘Clark and Wells’ of social anxiety CBT fame).
Advanced attention training
🎥 Video
A series of ten videos by Afternoon Break on YouTube. Created for use in Metacognitive Therapy (developed by Adrian Wells, one half of the ‘Clark and Wells’ of social anxiety CBT fame).
Mindfulness, meditation coping when in-the-moment
Mindfulness is the practice of paying attention to the present moment without judgement. It can be helpful if you live with social anxiety because it can help you to become more aware of your thoughts, feelings and bodily sensations. This awareness can help you get used to what happens to you during triggering situations and give you the space to pause, then regain your outward focus.
Headspace for mindfulness
📱 App
One of many meditation apps and good one to start with. Lots of practices to form a meditation happen and practice becoming more present and be ‘with’ what you’re feeling in the moment.
Waking Up for meditation
📱 App
Guided meditations, theory and more. A helpful app for building the muscle of observing your thoughts and feelings before reacting. Helpful to have in advance for moments when you’re experiencing social anxiety.