When worry takes over, it can feel as though you’ve been pulled into a fast-moving river of “what ifs,” worst-case scenarios, and uneasy physical sensations. In these moments, your thoughts seem fused with your identity—you are anxious, rather than having anxious thoughts.

But there’s a part of you that can step out of the current and stand on the bank, watching the water rush by. Psychologists call this part of you the observer self—and learning to access it can be a game-changer for anxiety.

What Is the Observer Self?

The observer self (sometimes called the “witness” or “observing mind”) is the aspect of you that notices thoughts, feelings, and sensations without trying to control or judge them.

It’s the part of you that can say:

“I notice I’m having an anxious thought”

instead of

“This anxious thought is the truth.”

Unlike the problem-solving mind—which jumps in to fix, avoid, or argue with every uncomfortable feeling—the observer self steps back, creating space between you and your mental chatter.

Why It’s So Effective for Anxiety

Anxiety thrives on fusion—when you’re completely wrapped up in your thoughts, treating them as facts. The observer self creates defusion: the ability to see thoughts as mental events, not reality.

Benefits include:

• Interrupting the anxiety loop by shifting from reacting to observing.
• Restoring perspective, so you can choose how to respond instead of being swept along.
• Reducing emotional intensity by taking a step back from over-identifying with worry.
• Activating the parasympathetic nervous system, which calms the body.

How to Access the Observer Self

Here are some simple ways to practice:

1. Label the Experience
   Replace “I’m anxious” with “I notice I’m feeling anxious” or “I’m having a worry thought.” This language creates distance.
2. Notice Without Arguing
   Treat thoughts like clouds passing in the sky. You don’t have to make them go away—just let them drift.
3. Anchor in the Senses
   Focus on what you can see, hear, feel, smell, or taste right now. Sensory awareness strengthens your observing stance.
4. Use the Movie Screen Technique
   Imagine your thoughts and feelings projected on a screen while you sit comfortably in the audience, simply watching.
5. Breathe as an Anchor
   Follow your breath in and out. Your breath happens in the present, where the observer self lives.

Example in Action

You’re lying in bed before a big presentation. Thoughts start racing:

“I’m going to forget my lines. They’ll think I’m incompetent.”

Without the observer self: You believe the thoughts and spiral into more worry, feeling your heart pound and your stomach twist.

With the observer self: “I’m noticing I’m having a thought about forgetting my lines. My heart is beating faster. There’s tension in my chest.”

This shift doesn’t erase anxiety, but it changes your relationship with it. You move from being the anxiety to noticing it—allowing you to choose your next step with more clarity.

Final Takeaway

The observer self is like a calm lookout tower above the busy streets of your mind. From up there, you can watch the traffic of thoughts and feelings pass without getting stuck in the jam.

With practice, this skill helps you meet anxiety not with resistance, but with steady awareness—reminding you that you are always more than your anxious thoughts.

Dr. Thomas Lindquist, Psy.D.

Licensed Psychologist

Contact: t.lindquist.psyd@gmail.com