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Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Goal
Break the inward body-focus loop that fuels social anxiety.
Steps
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1
Notice you started monitoring pulse or hand sweat.
Expected Outcome
Immediate
You return to dialogue not the self-monitoring spiral.
Evidence base
School: CBT for Social Anxiety
Founders: Adrian Wells · David Clark (1995)
Wells & Clark — Task Concentration Training: shift attention outward.
Keywords
#social-anxiety#wells#clark#attention#تركيز#social#somatic#solo#grounding#breath#تحويل التركيز للخارج#كسر المراقبة الذاتية#task-concentration-training#outward-focus#self-monitoring-spiral#grounding-technique#attention-shift#five-senses#anxiety-interruption#discreet-grounding#وصف خمسة ألوان بصمت#كسر دورة مراقبة الجسد#five-colors-grounding#silent-attention-shift#body-monitoring-interruption
Frequently asked questions
How long does "Refocus Attention Outward" take?
This exercise takes about 5 minutes, practiced solo in a Somatic format.
When will I notice the effect of "Refocus Attention Outward"?
You return to dialogue not the self-monitoring spiral. In the short term: "Frozen in talk" episodes shrink.
Is "Refocus Attention Outward" evidence-based?
Yes — it draws on CBT for Social Anxiety (Adrian Wells, David Clark (1995)). Wells & Clark — Task Concentration Training: shift attention outward.
Is "Refocus Attention Outward" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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