A simple and effective way to overcome anxiety

There is a technique called Reality Algorithm which I developed that might help people. Try it if you thinks its worthwhile. From what I know, the technique seems to extremely effective in reducing one’s intrusive thoughts,worries, fears etc. However, I do not know how well it works in everyone. So, please do not consider this as a medical advice. It is just a well-intentioned advice coming from somebody who suffered himself once and overcame his problems using his own way.

Reality Algorithm is based on the idea that tendency for inward directed attention is the cause of emotional suffering and such suffering can be prevented by using conscious acts of externally directed visual attention.
I believe that the tendency to focus attention inward is the root cause of anxiety, worry and other mental problems. A predominantly inward attention style makes people more attentive and overly susceptible to their thought processes. This also makes thought processes imprint too deeply on one’s psyche.

So, the idea of Reality Algorithm is to divert attention away from our inner thoughts and mental processes by frequently focusing visual attention on the real world. All that you have to do is to “Look at things in the outside world” frequently throughout the day and during times of emotional stress. Try to do this at relaxed pace. Try not to overdo. Overdoing it might lead to more confusion and stress. You might want to keep repeating the words “Look at things in the outside world” in your mind to remind yourself to apply the technique
When attention is diverted away from one’s inner world of thoughts and fears, the thoughts and fears etc will gradually subside over the course of a few weeks or months.

Please let me know if you find this helpful.

I am still awaiting for responses, hoping that somebody could try this and reply with their comments . I will be extremely happy to know if this technique has helped you.

By the way, the technique REALLY REALLY works. From my personal experience and of a few others who tried it, effects seem to be magical. All that you have to do is consciously "Look at things in the outside world" throughout the day. By doing this, you are focusing your mind away from your inner mental world. Worries, fears will no longer affect you when your attention is diverted to the outside world.

Hi Rohith -

Sorry it took me a bit to get to your post. This type of theory/thought had occurred to me before, although I didn't call it anything specifically. I found it hard to do all the time, as focusing on the outside too much would cause me to get burnt out. But trying to focus on the external in short bursts, and then gradually try to do it more often, I think, would help with the burnt out feeling.

I am often in my head, very much so. I also experience chronic dissociation, which only makes it ten times worse. My perception of the world is based in unreality, my vision is blurred, the world around me seems like a dream - so the dissociation makes it really hard for me to focus on my environment. One semester when I was signing up for classes in my college, I saw there was a horse-back riding class. I decided I was gonna try it. I had spent my whole life in a desk chair, staring at a board. I avoided sports because I hate sports. So, I thought 'what the heck, I'll try something physical and environment-oriented'. I was extremely nervous doing it, but it turned out, it was one of the best decisions I made. In the class, I had no choice but be focused on my environment. It was 2 and a half hours of cleaning the horses, saddling them, and then learning to ride for the first time in my life. It took all my attention - I had no freetime to get lost in my head. I felt so great in that class. My anxieties vanished. I have severe social phobia, but I felt much more comfortable chatting with others. And I wasn't anxious about people looking at me at all, I was too busy steering my horse during trots to care!

So from my experience - yes, I think your theory is a good one, and I would recommend others to try to incorporate activities in their daily life that will force them to focus on the outside, to get them out of their head.

- EGD.

Hi EarlGreyDregs,
Thank you very much for your reply.

You are right. Trying to do this technique too much can be tiring. That is something I too experienced during the initial days. During those days, I was convinced of my theory that internal attention is the cause of all emotional problems but I was struggling to make the technique workable. I used to try it too much hoping that it will give better results. But instead, constant exertion while doing the technique used to sap my energy and I used to end up confused and stressed. I faced other problems too. Sometimes, this technique conflicted with other activities. For instances, there were times when I found it very difficult to simultaneously do the technique and another activity like thinking or speaking.

But later, I found that a middle path is the best while implementing the technique - not too much and not too less. The ideal middle path is subjective. If you think you are doing the technique too much, then slow down. if you think you are doing too less, then try doing it more. Comfortability and ease of use are the key. To implement this technique, simply glancing at things in the external world is enough. Just look (glance) at things in the external world while carrying out your daily activities. Short glances are enough. You don't have to strive for uninterrupted focus or pinpoint concentration.

You can be very flexible while implementing this technique. If this technique conflicts with other activities like thinking or speaking,then you can stop or reduce the technique so that you can continue with the other activity.This technique does not have to be tried in a forceful manner.

This technique has been intentionally kept simple. All that you have to do is try to "Look at things in the outside world" in a comfortable manner that is not too much or too less.

The idea is to get rid of the habit of internal attention in a slow and steady manner over the course of a few weeks or months. Do not expect to get rid of anxiety and intrusive thoughts abruptly. Remember, these are mental processes rooted in our brain chemistry. It will take some time for our brains to adapt.

I hope my suggestion helps.

Regards,
Rohith

I like to emphasise that no special effort is required. Simply glancing at things intermittently in-between other daily activities is enough. Just use the statement "Look at things in the outside world" to guide you.

Rohith