Kirren Schnack, PsychD, a clinical psychologist with more than twenty years of experience, has shared several practices to help people reduce anxiety by improving how they control their attention. These methods, discussed on April 21, 2026, are designed to be quick, often taking less than five minutes each.
Schnack, who earned a Practitioner Doctorate from the University of Oxford, notes that training the brain to better manage attention can lead to less anxiety. The goal of these practices is to lower hyper-vigilance, reduce self-focus, make it easier to shift attention away from anxiety, and help maintain focus on current tasks.
She states that while there are eight skills, individuals do not need to do all of them. Experimenting to find what works best is advised. Regular practice is important, and for those who struggle significantly with attention, doing it several times a day at first may be necessary.
One method involves switching attention from what feels like the worst thing in the present moment to what is best right now. For example, moving focus from a physical symptom like a pounding heart to a positive aspect like being safe at home with a warm drink.
Another technique is called situational refocusing. This cognitive behavioral method involves deliberately shifting attention from anxiety to something else in your current situation, such as a task, object, or activity. When you notice over-focusing on anxiety, acknowledge it and then say out loud that you will refocus on a chosen item, then do so.
Using sounds can help widen attention. Set a timer and listen closely to all sounds in your space for one to two minutes, increasing over time to five minutes. Mentally count and list the different sounds you hear, like voices, machine hums, or weather noises.
Textures can also be used to improve attention scope. One exercise is to touch various surfaces in your space and describe them aloud, noting if they are smooth, hard, soft, or gritty. Another is to fill two bowls with warm and cold water, place your hands in each alternately, and focus on the temperature sensations on your skin for about a minute per switch, aiming for five minutes total.
Focusing on body sensations is another practice. Expose some skin by removing clothing like socks, then lie on a cold surface such as a floor. Use a timer for three to five minutes and pay attention to the feelings on your bare skin from the surface, as well as sounds and weather if outdoors. Standing barefoot on a clean surface also works.
Vision can be utilized by picking a color, like blue, and finding all objects of that color in your space, saying them aloud for a few minutes. Alternatively, name objects based on categories such as wood, electronic items, glass, or fabrics, exploring your surroundings and vocalizing them.
Noticing breathing sensations involves sitting or lying comfortably and turning attention to your breath. Feel the cool air entering through your nostrils, the trail down your throat, the expansion of your stomach and chest, and the warm air exiting through your mouth. Observe the subtle sensations and the calming effect on your body and mind.
The eighth practice involves using similar sensory techniques to further expand attention, though specific details are brief in the available information. These methods collectively offer ways to interrupt anxious thought patterns through simple, daily exercises.
Schnack, known online as Dr. Kirren, regularly provides mental health advice to a large audience on social media. She emphasizes that when the mind returns to anxiety, it should be seen as another chance to practice improving attention skills, and that difficulty at first is normal.
