Attention direction and attention focusing are central tools both for personal growth and in psychotherapeutic practice. These abilities make it possible to specifically promote personal development processes and reduce psychological stress. Clarification of terms:

• Attention direction: The conscious steering of attention away from distressing toward neutral or positive stimuli
• Attention focusing: The targeted concentration on specific aspects of the environment or one's own experience

Through the conscious control of attention, various aspects of self-development can be promoted: 

1.- Self-reflection:

• Enables the recognition of obstructive patterns
• Supports the initiation of targeted changes
• Is promoted through techniques such as journaling or meditation
• Helps to consciously perceive the current state

2.- Conscious perception:

• Facilitates the letting go of old patterns
• Promotes the development of new perspectives
• Intensifies the experience through intentional observation of thoughts and feelings

1. Sensory exercises:
   1. 5-4-3-2-1 method: Count things you see, hear and feel
   2. Conscious listening: Pay attention to ambient sounds and name them in detail

1. Breathing exercises:
   1. Deep inhalation and exhalation while counting to five
   2. Breath unfolding: Direct gentle attention to the breath without changing it

1. Body-related exercises:
   1. Progressive Muscle Relaxation PMR
   2. Body Scan: Systematic directing of attention through the body

1. Focusing exercises:
   1. Fixating on a point or object with full attention
   2. Targeted search for specific objects in an image, room or text

1. Cognitive exercises:
   1. Imagination exercises: Visualizing peaceful scenes
   2. Attention switching: Consciously switching between two tasks
   3. Pomodoro technique: 25 minutes of concentrated work, followed by 5 minutes break

1. Supporting aids:
   1. Rhythmic and structured music to increase sustained attention

1.- Mindfulness-based procedures (MBSR, MBCT):

• Convey non-judgmental observation of thoughts, feelings and bodily sensations

2.- Focusing technique (Eugene T. Gendlin):

• Directs inner attention to the bodily sensation ("Felt Sense")
• Promotes conscious perceiving and symbolizing of sensations
• Aims for a "Felt Shift" – a noticeable relaxation and clarity

3.- Exposure therapy:

• Conscious turning toward anxiety-triggering stimuli to promote habituation

4.- Body-oriented procedures:

• Body Scan
• Shifting of attention focusing between distressing and neutral body areas

1.- Aaron T. Beck (Cognitive Therapy):

• Attention direction to automatic thoughts and cognitive distortions

2.- Albert Ellis (Rational Emotive Behavior Therapy, REBT):

• Redirecting attention from irrational to more rational perspectives

3.- Zindel Segal, Mark Williams & John Teasdale (MBCT):

• Promotion of non-judgmental perception of thoughts in the present moment

4.- Adrian Wells (Metacognitive Therapy, MCT):

• Attention Training Technique (ATT) for flexible control of attention

5.- David M. Clark (Cognitive Therapy for social anxiety and panic disorder):

• Shifting of attention from internal threat signals to neutral or external stimuli

6.- Steven C. Hayes (Acceptance and Commitment Therapy, ACT):

• Conscious attention to present experiences and values-based action

7.- Christine A. Padesky (Cognitive Behavioral Therapy, resilience training):

• Directing attention to positive personal strengths

8.- Paul Gilbert (Compassion-Focused Therapy, CFT):

• Focusing on compassionate thoughts and bodily sensations

9.- Edna Foa (Prolonged Exposure Therapy, PET):

• Targeted directing of attention to anxiety-triggering stimuli

10.- Lars-Göran Öst (One-Session-Treatment for phobias):

• Control of attention to anxiety-triggering situations to overcome avoidance behavior

• Making conscious automatic thoughts and patterns:
  • Increases self-perception for automatic, often distorted thought processes
  • Creates internal distance from distressing thoughts
  • Enables recognition of cognitive distortions

• Shifting attention from threat to neutrality or safety:
  • Reduces hyperarousal in the nervous system
  • Promotes the experience of safety in the body
  • Interrupts maintaining attention patterns in anxiety symptoms

• Attention flexibility and cognitive decoupling:
  • Reduces rumination and worries
  • Increases mental flexibility
  • Promotes distancing from thoughts

• Promotion of perception of repressed feelings and bodily sensations:
  • Facilitates access to repressed emotions
  • Supports emotional maturation processes
  • Promotes self-compassion and acceptance

• Mindfulness: Attention in the here and now:
  • Interrupts automatic reaction patterns
  • Strengthens the ability to endure unpleasant sensations
  • Promotes equanimity and acceptance

• Use of attention for resource activation:
  • Activates positive emotional states
  • Increases self-efficacy
  • Calms the threat system in the brain

• Bilateral attention direction in trauma:
  • Supports reprocessing of traumatic memories
  • Helps with desensitization of emotional burdens
  • Facilitates new meaning-making

• Attention direction as exposure:
  • Promotes habituation
  • Reduces avoidance behavior
  • Corrects misinterpretations of bodily signals

How does a person control their attention?

• Through internal self-instruction
• Through sensory anchoring
• Through mental focusing
• Through repeated redirecting when drifting off

How does one benefit from this control?

• Interruption of automatic patterns
• Change of emotional reactions
• Development of better self-perception
• Calming of the nervous system
• Training of mental flexibility

• Attention determines experience: What is noticed significantly shapes the perception of reality.
• Interruption of automatic patterns: Targeted attention direction creates a pause between stimulus and response.
• Promotion of awareness and freedom of choice: Consciously controlled attention opens up new response possibilities.
• Neurobiological effects: Attention direction influences the autonomic nervous system and emotional processing.
• Integration of body and mind: Focusing on bodily sensations promotes emotional integration.