How to become less aware of bodily sensations?

[elincia]

Does anyone have any tips on how to become less aware of bodily sensations? I'm very aware of all my twitches and tremors and every strange sensation and it is hard to not pay attention to them sometimes. I even feel normal things that other people don't really feel, like my toes touching or how close together my fingers are. Any advice would be appreciated!

[ankietyjoe]

Why do you need to be less aware of them?

[BlueIris]

Exactly, yes, they're there but they don't need to be a big deal.

[elincia]

I've talked to my relatives who don't have health anxiety and they just don't seem to be as aware of things happening in their bodies as I am. Do they not feel these sensations or do they just forget them quickly because they don't pay attention to them?

I thought maybe if I became less aware of weird body sensations I would be distracted by them less. Will I stop noticing them once my anxiety gets better?

[ankietyjoe]

I've talked to my relatives who don't have health anxiety and they just don't seem to be as aware of things happening in their bodies as I am. Do they not feel these sensations or do they just forget them quickly because they don't pay attention to them?

I thought maybe if I became less aware of weird body sensations I would be distracted by them less. Will I stop noticing them once my anxiety gets better?

Tackling this last part first, yes. Or no.

You're looking at this whole thing the wrong way around. Your relatives DO notice sensations, they just don't pay any attention to them or react to them. You have to stop noticing them for your anxiety to get better, it won't happen the other way around.

The key here is to notice stuff and mentally shrug it off. Don't ignore it, just let it happen and get used to not freaking out over nothing. Practice.

[elincia]

That makes sense, thank you!

[KatieProsecco]

Hi I had the same issue, I constantly concentrate on 1 particular symptom and it won't go away. I've had it on and off for 3 years. It's really difficult as I know what I'm feeling is what everyone has but their brains haven't tuned into it whereas mine has. Doesn't make it any easier. Both the answers above are good and help me as well so thank you. Any more tips very welcome. :-),

[ankietyjoe]

If you find yourself focusing on something benign, stand up and walk away. Go and do anything else. It starts to rewire the brain away from hyper vigilance.

As you're walking away say 'nope, I'm not playing'. Or anything similar. You can use your conscious brain to retrain your subconscious brain to stop caring about trivial things.

Takes time, but keep doing it over and over.

[KatieProsecco]

Thanks I'll try doing that, I know it works because it has in the past sometimes but this "episode" seems to have more of a grip on me for some reason!

[pav1984]

Sounds like you are trying to suppress noticing sensations. Like others have said just accept them and move on.

[WiseMonkey]

Agreed, you have to accept them. I have to rationalise mine which brings reality to the situation. Some people experience more bodily sensations than others eg autoimmune issues, but the same logic applies (but often with meds).

[KatieProsecco]

I was having a great day yesterday just telling my sub conscience NO seemed to work so I felt really good. Today it's not working as well so feeling a bit deflated. I know it was only 1 day so will do my best to continue how I reacted yesterday!

[ankietyjoe]

I was having a great day yesterday just telling my sub conscience NO seemed to work so I felt really good. Today it's not working as well so feeling a bit deflated. I know it was only 1 day so will do my best to continue how I reacted yesterday!

Changes in mental behaviour will take months to really take effect. It's something you have to practice every day, but even on 'bad' days just remember that you've already seen the benefits of just one day, so imagine how much better it could be if you practice it for several months.

[pav1984]

I was having a great day yesterday just telling my sub conscience NO seemed to work so I felt really good. Today it's not working as well so feeling a bit deflated. I know it was only 1 day so will do my best to continue how I reacted yesterday!

Sounds stupid but ban yourself from using phrases like "I'll try" or "do my best". By saying these things you are telling yourself it will be hard and that you may not succeed. If someone says "try and pick up that box" you automatically think it will be heavy. A simple replacing of these phrases to "I will" is a much more positive and confident way of thinking.

So you "will" continue to carry on what worked yesterday if you choose to do so. You did it yesterday so why not today. If you fall off the wagon,no stress, get back on again.

If you feel bad, speak to someone about it or just post back on here.

[KatieProsecco]

Thanks for the excellent advice I'll definitely take it on. It really is much appreciated. :-)

[ankietyjoe]

Pav is right, and to certain extent there's a fair amount of 'stop feeling sorry for yourself' about this too.

Health anxiety isn't something that happens to you, it's a habit you keep repeating. You're not a victim, you're an addict....so to speak.

If you try your best and you fail, you're not trying hard enough.....etc.

[KatieProsecco]

Thanks everyone and sorry for gate crashing this feed! :-)

[ankietyjoe]

Thanks everyone and sorry for gate crashing this feed! :-)


All relevant so no bad :)

[elincia]

Just wanted to say thank you to everyone in this thread for your advice! I did my best to dismiss the thoughts when they come into my brain (which is constantly!) and I had a couple of really good days! Its been harder today because the shaking in my left hand has been harder to ignore while I type but I'm determined to power through. I want to get better!

[ankietyjoe]

Just wanted to say thank you to everyone in this thread for your advice! I did my best to dismiss the thoughts when they come into my brain (which is constantly!) and I had a couple of really good days! Its been harder today because the shaking in my left hand has been harder to ignore while I type but I'm determined to power through. I want to get better!

Well done.

You will get better over time, just keep doing what you're doing.

[Jessxxx1]

I get hypervigilent with body sensations sometimes as well. I find forcing myself to do something that takes my mind off it really helpful.... Like going for a run. Also when you become aware that you're hypervigilent that helps rationalise it.

[KatieProsecco]

Thanks I also feel great after exercise and when relaxing. I wake up feeling good and keep myself busy for the first couple of hours then I start "checking in". The advice earlier has been really helpful, I am changing the way I speak to myself and saying things like "no not today". However I do understand it will take time and patience so have a long way to go!

[ErinKC]

I didn't read all the other responses, but hypervigiliance is the cornerstone of anxiety. The best way to eliminate it is to work directly on your anxiety. A good resource on how hypervigilance works is Claire Weeks' book Hope and Help for Your Nerves. It's a very old book and a lot of it is out of date (and downright offensive) but much of what she says still holds true.

[KatieProsecco]

Thanks I have read the Claire Weeks' book, fantastic read albeit some of it a bit outdated. I'm still struggling, trying to use a method called pendulation which means I need to focus on my symptom then on a calm part of my body or something in the outside world. Makes sense but again will take time.