Finding Peace Through 'Attention Out': A Simple First Step to Feeling Better

In another post we talk about attention In. In this post we’ll talk about attention out.

When you're feeling overwhelmed or stressed, your first instinct might be to dive deep into your thoughts and feelings. While this is completely natural, there's actually a gentler way to begin your healing journey. It's called "attention out," and it's simpler than you might think.

What is "Attention Out"?

Think of your attention like a flashlight. You can shine it inward (on your thoughts, feelings, and body sensations) or outward (on the world around you). Both are important, but learning to focus outward first can help you feel more grounded and safe.

Why Start with Looking Outward?

When you first come to counseling, you might want to jump right in and talk about everything that's troubling you. That's completely normal! But starting with "attention out" first is like giving your mind a gentle reset button. It helps your body recognize that right now, in this moment, you're safe.

How to Practice "Attention Out": A Simple Exercise

Here's a simple practice called "orienting" that you can try right now. Orienting is a part of a larger instinct for safety called, the threat response cycle.

1. Find a comfortable spot to sit

2. Let your eyes wander naturally around your surroundings

3. Notice what catches your attention - maybe it's a color, a shape, or an object

4. Don't worry about why something catches your eye - just let your gaze move freely

5. Try to set aside your thoughts for a moment and just focus on what you see

What You Might Experience

When you practice this, you might notice some natural changes:

• Your breathing might become deeper

• Colors might seem brighter

• Your body might feel more relaxed

• You might feel more present in the moment

These are all signs that your body is finding its natural balance.

Why This Works

Your body has a natural ability to heal and find balance. Sometimes it just needs a little help remembering how. "Attention out" is like giving your nervous system a gentle reminder that it can relax and reset (Levine, 1997; 2010).

Remember: This might feel strange at first, and that's okay! Like any new skill, it takes practice. The key is to be patient with yourself as you learn this new way of finding calm.

Would you like to learn more about how counseling can help you find balance? We're here to guide you through this journey, one gentle step at a time.