Thanks for posting that alexandra. I'm definitely going to work on it. I have learned over the past couple of years that distraction (external focus) is my best defence against anxiety and panic attacks. I'm most likely to have an attack and feel out of control when I'm only focused on internal stuff -- like what I'm worried about and especially the physical symptoms (nausea, trouble swallowing) of my anxiety. I haven't had a panic attack since I started my new job. I attribute part of it to my medication, but I also think it's partly because I'm so busy and so focused on my work -- work that I find very stimulating and interesting. I'm focused on creativity and communication and positive things. It makes it more difficult for the anxiety to creep in.

So, I'm willing to add new techniques. I do something similar to this when I'm trying to fall asleep. I give my mind tasks to focus on. I do things like alphabetizing world capitals. I need to choose something to focus on so my negative thoughts don't take over and turn into a maelstrom of anxiety.

Early on in my CBT, my therapist had me wear my iPod when I went out. I was supposed to focus on the music. It was hard at first, but it got easier and it helped a lot. He also got me to do things like focusing on my grocery list and cross things off when I went to the store. I was extremely phobic about grocery stores at the time and having just one external thing to focus on helped a lot. I had to force myself to focus, but it helped me block out the panic and all the sensory overload of my surroundings.

I also use yoga to help with my anxiety. I'm still not good at totally clearing my mind, but it has taught me to focus on things like healthy breathing, my muscles, the power of my body, etc.

I want to work more on training my mind to focus externally, though. This exercise you shared is really interesting. I'm hoping if I practice it every day, my focus will improve. Thanks again!