A strategy of transferring attention from internal self-monitoring and threat-oriented scanning to external tasks in specific situations. Unlike ATT, SAR is applied directly in stressful situations — for example, in social anxiety during a conversation. The task is to stop self-observation and focus on the interlocutor.
Step-by-step guide
- Identify the situations in which the client excessively monitors themselves (am I blushing? stuttering? do I look stupid?)
- Explain that self-monitoring intensifies anxiety and maintains negative beliefs
- Give the instruction: in the situation, switch attention to the external world — what the interlocutor is saying
- Conduct a behavioral experiment: compare the level of anxiety with self-focus vs external focus
- Discuss the result and the metacognitive meaning of the experience
When to use
- Social anxiety, panic disorder (symptom monitoring), OCD (checking behavior)
- Applied in the moment of exposure, not outside the context
Key phrases
What happens when you monitor yourself during a conversation?
Follow-up questions
Try to focus on what the other person is saying — not on yourself
What changed when you stopped observing yourself?
Alternative phrasings
Your attention is a resource. Where do you direct it at this moment?
Warnings
- ⚠️ SAR is not distraction and not suppression of anxiety: the client notices the anxiety, but does not focus on it
- ⚠️ Explain to the client the difference between conscious refocusing and avoidance
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.