The Dangers of Attention Fatigue

Attention fatigue, sometimes referred to as DAF (Directed Attention Fatigue), occurs when you overuse your brain’s filtering ability. “Directed attention” (or voluntary attention) is the intentional and specific concentration on an object, in contrast to “involuntary attention,” which is attention that requires no effort. Typically, our brain’s filtering ability helps us deal with distractions, in order to maintain attention on a task.

In simple words, attention fatigue is a result of your brain being bombarded with “too much” – too much information, too much stimulation, too much stress, etc. While attention fatigue is not permanent or incurable, it can still impact your day-to-day functioning.

Attention fatigue inhibits various brain processes, such as executive functioning, which usually helps with planning ahead, making decisions, and exercising good judgment. Confusion, restlessness, forgetfulness, and short-tempers are more likely to occur as well. People also report feeling more impulsive, reckless, and unattuned to social cues when experiencing attention fatigue.

If you ever feel like your brain is overloaded, you may be experiencing attention fatigue. In this case, it’s important to let your brain rest and recover. One of the best ways to achieve this is through the practice of soft fascination.

What is Soft Fascination?

First, let us differentiate between “hard” and “soft” fascination.

• Hard Fascination: When you focus your attention on an activity that is highly stimulating
• Soft Fascination: When your attention is maintained by an activity that is less stimulating

Another important distinction between the two is that soft fascination provides the opportunity to reflect and introspect. In contrast, with hard fascination, you are typically too absorbed in the activity to pause and take a breath. In other words, hard fascination helps to entertain and reduce boredom, while soft fascination entails reflecting on and making sense of the activity.

Soft fascination is frequently researched in relation to Attention Restoration Theory (ART), a psychological concept that exposure to nature helps the brain in restoring its ability to focus and concentrate. Spending time out in nature helps relax the brain’s frontal lobe, which alleviates the symptoms of attention fatigue. Nature is ideal for practicing soft fascination because it is just stimulating enough to gently engage the brain without forcing hard concentration. The natural sounds and scenery coax our involuntary attention without requiring any intentional focus. Moreover, ART theorizes that exercising involuntary attention helps restore directed attention and any fatigue it has caused.

How to Practice Soft Fascination

As mentioned above, the best recommended practice for soft fascination is to go out into nature. Listen to the soft sounds – the chirping birds, the rustling leaves, the murmuring river – to take in the scenery. Notice the different colors, shapes, sounds, and smells. Environments that encourage soft fascination through exploring – such as hiking, or taking a walk in the forest – will gently stimulate your attention. At the same time, it still allows room for introspection and quiet thought. This allows for the opportunity to reflect on personal problems without any distractions that may dominate the attention.

If you don’t have easy access to nature, it is still worthwhile to just listen to the sounds of nature. The internet has various resources for all sorts of nature sounds, such as lightning storms or rainforest ambiance. Try to find something that you like, lie down, and close your eyes.

Mindfulness in Soft Fascination

If soft fascination still feels like a foreign concept, consider practicing mindfulness first. Mindfulness can help you become more accustomed to the practice of soft fascination, allowing for an experience akin to meditation.

Use Soft Fascination to Your Advantage

Your brain needs some idle time in order to rest and recover. This is especially true if you are constantly overstimulated on a daily basis through smartphones, TVs, and the internet. Sometimes, even reading a book requires too much effort from the brain. Moreover, pushing yourself too hard is never a good idea. Prolonged attention fatigue can cause functional issues that may lead to even more stress and anxiety. It’s important to let your brain rest when it needs a break.

If you ever feel overwhelmed from having too much on your plate, try to find some time to practice soft fascination!

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If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Ackerman, C. E. (2020, September 11). What is Kaplan’s Attention Restoration Theory (ART)? Benefits + Criticisms. PositivePsychology.com. https://positivepsychology.com/attention-restoration-theory/

Basu, A., Duvall, J., & Kaplan, R. (2018). Attention Restoration Theory: Exploring the Role of Soft Fascination and Mental Bandwidth. Environment and Behavior, 51(9-10), 1055-1081. doi: 10.1177/0013916518774400

Kaplan, S., & Berman, M. G. (2010). Directed Attention as a Common Resource for Executive Functioning and Self-Regulation. Perspectives on Psychological Science, 5(1), 43-57. doi: 10.1177/1745691609356784

Ellison, M. A. (2018, March 14). Soft Fascination Allows The Mind To Wander in a Noisy, Urban World. Hiking Research. https://hikingresearch.wordpress.com/2011/06/10/soft-fascination-allows-the-mind-to-wander-in-a-noisy-urban-world/

Heid, M. (2021, June 17). How ‘Soft Fascination’ Helps Restore Your Tired Brain. Elemental. https://elemental.medium.com/how-soft-fascination-helps-restore-your-tired-brain-27669cd0be9d

Jamieson, S. (2019, November 4). Nature Exposure Helps Attention Fatigue – Dr. Susan Jamieson. Dr. Susan Jamieson Integrative Medical Practice. https://www.drsusanjamieson.com/health/attention-fatigue/

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The Effects of Overthinking

Not everyone is decisive at crucial moments of decision-making. The time it takes someone to think through for a conclusive decision varies depending on the situation and personality. However, overthinking can have the following negative impact on our mental wellbeing:

Starts or Worsens Depression

People prone to overthinking tend to worry a lot as they deal with life. Thoughts about negative scenarios will eventually bring our mood down too. An increase in stressful thoughts decreases the production of serotonin (chemicals produced to maintain mental stability) in our brains, contributing to depressive states. A lack of serotonin is also known to cause various symptoms such as constant fatigue, insomnia, and irritation.

Prevents Us From Being Proactive

When we act before we think, we are faster in taking action. When we think before we act, it prevents us from being proactive. It may not make a big difference in your personal life, but overthinking in business settings can lead to lost opportunities and networks.

Increases Difficulty in Tackling New Challenges

New challenges feel difficult when we overthink them. The more time we spend thinking, the more worrisome aspects of the challenge seem apparent. Of course, thinking through could keep us safe from possible risks, but it also prohibits us from taking the risks necessary to create change.

For example, the mental exhaustion from over-focusing on the problems will hold us back from taking courageous actions or risks necessary to create change. Avoidance of actions and risks may keep us in a perpetually hostile environment that potentially breaks us. There’s always a risk for depression and PTSD for people who feel like they have no escape.

5 Activities to Try When Overthinking

People who overthink tend to be perfectionists that want to seek answers until they can convince their own logic. The following activities are helpful when thinking becomes painful.

1. Try a Physically Active Hobby

Find a hobby that you enjoy. Indulgence in hobbies can change our focus and avoid perpetual negativity.

Any hobby is sufficient, but something physically active is ideal. This is because we want to balance out the activities in our left brain (logic, thinking, and mathematics) by activating the right brain (feelings, intuition, and creativity). Exercise helps activate our right brain as we focus on physical activity, and this helps us stay away from looping thoughts.

2. Write Out Your Thoughts

We overthink because we haven’t found a conclusion. Thus, writing out all of your thoughts on a piece of paper may be helpful in viewing ideas objectively. Verbalization of internal thoughts helps organize thoughts, calms the mind, and inspires solutions.
This is a great method for people who want to improve their mental health by finding solutions.

3. Sleep

Sleep is one way to help our brain recover from mental fatigue. If thinking through a matter isn’t helping, we can shut our thoughts down for a while by falling asleep.
For some, the mind can still continue to run wild even while trying to rest. In that case, we recommend the following activities:

• Soak in a hot tub
• Keep away from electronics (smartphones and tablets) before bed
• Surround yourself with pleasing scents using aroma oils or candles
• Read a familiar book that comforts you
• Don’t eat 2 hours before bed

4. Talk to Someone

Sometimes, we can move forward by talking to close friends and gaining new perspectives. It helps to proactively confide our feelings to someone close. Not just because of the solutions, we might gain, but the “comfort” we feel from it is as significant. The act to share our thoughts prevents isolation and makes us feel connected with society again.

5. Set a Routine Time Dedicated to Thinking

One of the reasons we keep overthinking is because we don’t know when to stop. Sometimes, stopping all thoughts can lead to better solutions.

Still, for people who overthink, letting go of their thoughts can sound like a challenge. If so, try to set dedicated routine times for thinking. It could be 30 mins before bed or the first 15 mins when you wake up. Set times dedicated to thinking each day will help prevent our minds from overrunning forever.

Find What Works for You

There’s nothing wrong with working through a thought. However, if you recognize that you’re overthinking, it’s healthy to take breaks. In this post, we introduced 5 specific activities that could combat depression and overthinking, but frankly, it can be any activity that calms your mind. The scale and depths of our issues are all different. We hope you find what works for you in facing your inner thoughts.

Looking to improve your mental health? Need someone to talk to? Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

Matsumoto, M. (2005). How Overthinking Contributes to Continual Depression. Japan Society of Personality Psychology.

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• Recognizes details more than others, which tires them out
• Excessively nervous about environmental changes
• Others compliment them as “rich with emotion”

The Psychological Characteristics of an HSP

How many of the following points apply to you?

• I overthink over the small things
• I feel easily emotionally connected to characters in movies or stories
• I’m surprised by big sounds more than average
• I need space if there are too many people around me
• I tend to rush through when I’m given too many tasks at once
• My heart rushes when I see people expressing anger onto others
• I haven’t felt better in a while

The more points that apply to you, the higher the chance you have HSP traits. If you have a tendency to take a long time to think or are emotionally rich, those are big traits of an HSP.

The Traits of an HSP (Highly Sensitive Person)

If you have HSP traits, high sensitivity can make you susceptible to mental pain. There are many traits if we go into detail, but here, we will introduce 3 traits that are the most common.

1. Easily Hurt

Some people can stay optimistic after failure at school, sports, or work, but there are also many that keep dragging their failures with them. People with HSP traits tend to fall into the latter type where they feel easily hurt.

An HSP’s sensitive thinking puts them in a headspace where they keep internalizing and blaming themselves rather than expressing their negative feelings outwards. The lack of confidence leads to pessimism and difficulty in communication, which then accumulates more mental instability.

2. Easily Tired

People with HSP traits tend to imagine a lot from very little information because they are sensitive. Their awareness in constant small details wears them down mentally. Additionally, because they are so sensitive to their surroundings, they are easily emotionally impacted by others. When they are around negative people, they tend to turn negative too.

3. Empathetic Tendencies

An HSP is extremely empathetic. They empathize through conversations with their close ones and tend to cater their opinion to others. They also strongly relate to the emotions of characters in movies and books.

5 Ways to Live with HSP Traits

First and foremost, we need to understand that HSP is not a mental illness. It’s just a unique trait of being richer in emotions, so there’s no need to feel inferior about it.

With that in mind, we introduce the 5 methods to live with HSP traits. The common thread in these methods is to create a relaxed environment.

Method 1 : Read

Reading a book allows us to step away from the stressful reality to immerse ourselves in another world. In fact, a university study shows that reading curbs extreme emotional ups and downs. Fiction novels are great, but non-fiction self-help books can also educate how to better deal with HSP-related stress.

It can be difficult to allocate time for reading if you have a busy schedule but try to dedicate at least 30 minutes a day for reading. This can be while you take public transportation, wait for an appointment, or right before bed.

Method 2: Listen to Music

Similar to reading, listening to music has a relaxing effect.

For a person with HSP traits, mental control in gaining calmness is key to reduce stress. Mindfulness meditation is helpful for this. It’s a method where you close your eyes, relax, and meditate while you pay attention to your breath. Music is said to be helpful in assisting mindfulness practices.

The music can be anything relaxing. If you’re not sure of where to start, we recommend searching a playlist using the keywords; healing music, jazz, or nature sounds. You’ll surely find something calming within those categories.

Method 3: Get Enough Sleep

How many hours of sleep do you get per day?

Some data results suggest that the average sleep hours are about 7 hours 40 minutes if you are above 10 years old. Adults require significant amounts of time with work and parental responsibilities, so it won’t be surprising if the average sleep hours turn out to be less than 7 hours.

A university study indicates that if a person continued 2 weeks with less than 7 hours of sleep, their brain function abilities decrease as if they had pulled an all-nighter for 1-2 days. We can assume from this that lack of sleep not only negatively influences our body, but the brain, and mental as well.

For those who do not have the capacity to increase their sleeping hours, we recommend just waking up at the same hour every day. Excessive sleeping on days off messes with our internal clock, which then messes with our overall circadian rhythm. If you’re the type that tends to excessively sleep on days off, start by keeping a 7-hour sleep schedule every day. This will help relieve stress symptoms from HSP traits.

Method 4: Practice Positive Thinking

The tendency to overthink pushes people into believing negative ideas that they are the bad ones or of the fear of possible criticism.

To overcome this, we must nurture positive thinking. A good way to do this is by trying a method called “The Three Good Things.” You write down 3 positive things about your day in a diary. It’s very simple, give it a try!

Method 5: Consult with Someone

If you feel like your HSP traits are too overwhelming to deal with on your own, you can always seek professional help. There are professionals that specialize in HSP that can help you gain better perspectives and resolutions for your own HSP traits.

For those who are too busy to go consult a professional, we recommend trying counseling services through smartphone apps. SELF MIND is an AI chatbot app that can cater to each user’s needs on the go. 94.2% of the users find the AI’s counseling function helpful so far, and it can surely nudge you in the right direction for your needs.
→ Check SELF MIND in app store

Deal With HSP Traits at Your Own Pace

An HSP tends to feel easily stressed, so finding a way to relax becomes essential. HSP traits are also misunderstood as being negative, but people with these traits are very good at compassionately helping others and observing things in detail. Therefore, it is important that we understand HSP as a unique trait to embrace.

Let’s take it nice and slow. This is an opportunity to face your inner self at your own pace.

References：

HIRANO, M. (2012). Buffer Effects of Resilience on Psychological Sensitivity : The Japanese Journal of Educational Psychology, 60(4), 343–354. https://doi.org/10.5926/jjep.60.343

Minai, H. (2010). The Effects of Morning Reading – Analytics, Discussion, and Explanation. The Japan Association of Lifelong Education, 31, 23–32. https://ci.nii.ac.jp/naid/120003103893

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