Improving Neuroplasticity (Part 2): Shifting Attentional Focus to Sensation

By Tom Horvath, PhD

We continue the theme of “how to change my mind.” We have all experienced changing our minds (it is part of how we grow up), but we are here looking at deliberate efforts we might use when we feel stuck in a problematic perspective, a perspective that seems true but does not seem to be helping us (perhaps because of the distress it leads to).

In Part 1 we mentioned psychedelics, stating the problem out loud, and stating it to others. These last two, talking out loud to oneself, and especially with others, helps any of the techniques we will consider in this series.

In this Part we will focus on shifting and broadening our attention to help us reconsider aspects of a problem we may have not given enough attention to. Let’s focus on a specific situation (which will make this presentation much easier to make sense of).

Imagine that you are feeling ashamed, either in the moment, or when recalling a situation. To assess how helpful the following attentional focus ideas might be, allow yourself at least 5 minutes to try them, and start by rating 0-10 how strong your shame is.

You will have focused on your shame by rating it. Now shift your attention to the physical aspects of the situation (either past or present). Start by focusing outward, noticing the full range of what you seeing, hearing, touching, smelling, and tasting. Some of these types of sensations may not be there. Then shift to focusing on internal sensations, which might include pain or discomfort, heat (even sweating), coolness (even shivering), hunger, thirst, your pulse, your breathing, itching, muscle tension, the need to use the bathroom, and anything else you might be aware of. Make sure to scan your entire body (and 5 minutes might not be enough). Again, some of these types of sensations may not be there.

After you have identified (as well as you can) the external and internal physical experience you have or had, quickly review the elements of it, and notice if any elements have changed (possible but not essential). Then go back to your shame, and rate it again. As you pull it up in your mind, does the shame seem to change? Does recalling the shame now lead to any changes in the physical sensations you are experiencing?

Finally, and most importantly, are you thinking about the shame any differently, and feeling less of it? With luck (not every technique works for every person), you are now experiencing less shame, because you are thinking about that “shameful” situation differently. Do your best to state out loud what you thought before, and what you think now.

If you are unsure about where to direct your attentional focus, you might consider your positive beliefs about your addictive substances or activities. There are positive aspects about these substances and activities, or you would not do them. However, it is possible that you are exaggerating the positives and minimizing the negatives, in ways that make it harder for you to change. This is exactly the sort of re-analysis you would engage in in addiction treatment.

I’ll save an attempt at explaining why this technique could work for another time. If you have some success, feel free to email me (through the website) a brief description of what happened. Good luck!