The Challenge of Over-Focusing on Bodily Sensations

Living with chronic health conditions or managing anxiety can often lead you to develop hyper-awareness of bodily sensations. Whether it's pain, discomfort, or even normal bodily functions, heightened attention can trigger anxiety and impact daily life. This over-focus can contribute to a cycle of negative emotions and behaviours, affecting mental and physical well-being. In this post, we'll explore the phenomenon of over-focusing on bodily sensations and discuss strategies to shift attention away from these sensations for a more balanced perspective.

People experiencing chronic conditions, such as pain or Irritable Bowel Syndrome (IBS), may develop hyper-awareness of their bodies. Every sensation becomes a potential cause for concern, leading to increased anxiety and stress. This hyper-vigilance can result in avoidance behaviours, such as avoiding social situations or refraining from certain activities, as individuals fear that any sensation might escalate into something more problematic.

Anxiety often amplifies the impact of hyper-awareness, creating a loop of heightened sensitivity and emotional distress. The fear of symptoms worsening or new issues arising can dominate thoughts, leading to a cycle of worry that reinforces the focus on bodily sensations. Breaking free from this cycle requires intentional effort and adopting coping strategies.

Here are a few strategies to help shift your focus:

Practise Mindfulness: Engage in mindfulness practices to bring attention to the present moment without judgment and help you detach from obsessive thoughts about bodily sensations.

Shuttling of Awareness: This involves intentionally moving focus from bodily sensations to different zones of awareness. The continuum of awareness, a Gestalt concept, recognises three zones to describe our experiences: the middle zone (thoughts and judgments), inner zone (feelings and sensations), and outer zone (engaging the five senses). Explore the middle zone to observe thoughts and judgments without attachment, allowing a more balanced perspective on bodily sensations. Touch lightly on the inner zone to connect with emotions and sensations, acknowledging them without judgment and fostering self-awareness. Extend awareness to the outer zone by actively engaging the five senses in the surrounding environment, promoting a broader sense of presence. By consciously navigating these zones, you can develop a more flexible and adaptive awareness beyond hyper-focused bodily sensations.

Focusing on a different part of your body: If you have IBS, you could focus your attention on a part of your body that's farthest away from your stomach, such as your feet, head, or hands. Or if you overly focus on your heart rate, your feet might be a good option to focus on, too. Immerse yourself fully in the experience and notice everything about that part of your body that is furthest from the area you usually focus on.

Acceptance of Sensations: Notice any bodily sensations that arise, focusing on the strongest one. Breathe into and around the sensation. Take slow, deep breaths and imagine your breath flowing into and around the sensation in whichever way feels right for you. Imagine that each breath creates extra space within your body, giving the sensation plenty of room. The sensation can never be bigger than you. Then, allow the sensation to be there in that space. Accept the sensation without resistance, acknowledging any urges to fight it. Continue observing until complete acceptance is reached. Place your hands on the sensation, sending wishes of love and compassion. Embrace feelings of warmth and acceptance, allowing them to envelop the sensation and yourself. This technique promotes a mindful and compassionate approach to bodily sensations (and emotions).

Focusing too much on bodily sensations, especially in the context of chronic health conditions or anxiety, can have a significant impact on your quality of life. However, by incorporating techniques such as mindfulness, shuttling awareness, focusing on something else, and cultivating acceptance, you can learn to shift your focus away from sensations that contribute to anxiety. It's important to remember that this is a gradual process, and seeking support from a therapist can be very helpful in developing effective coping strategies.