Focusing on the Physical World

When I’m anxious, I tend to get sucked into imaginary worlds. I might start thinking about what my wife is feeling, or what some other person thinks of me. None of these things are very real, they are just creations of my own imagination.

My favorite way of working through anxiety is to focus my attention on my place in the physical world. This starts with what is happening inside my own body: if I’m anxious, I probably have a sense of pain or tightness in my chest or stomach. That physical sensation is more real than the imagination games that feed on my anxiety, so it’s a good place to start. I notice what my body is experiencing, and open myself up to it: it’s OK for me to feel what I’m feeling right now.

Next, I imagine a flashlight shining on the bottoms of my feet, and try to notice any sensations there. I move the light up to my ankles, then continue upward to my torso, pausing at each segment of my body. Sometimes I focus on noticing what I feel in each place on my body, and sometimes I practice feeling grateful for how each body part supports and helps me. This exercise works because it takes my attention away from my anxiety, and into the physical world.