Working with anxiety - Gestalt therapy and the zones of awareness

Working with our awareness: The Three Zones 

Your heart is racing. Your mind is spinning with worst-case scenarios about tomorrow's presentation, replaying yesterday's awkward conversation, and calculating all the things that could go wrong with next week's plans. Meanwhile, you're sitting in a comfortable chair in a safe room, but your nervous system is responding as if you're facing immediate danger. 

This is the exhausting reality of anxiety - being physically present in one reality while mentally trapped in another. 

 What if there was a simple framework that could help you distinguish between what's real and what's imagined, what's happening now and what's just mental noise? 

Gestalt therapy offers exactly this through a concept called the three zones of awareness. Once you understand and practice this framework, it becomes a powerful tool for anxiety, depression, and any situation where your mind has become part of the problem rather than the solution. 

 

The Three Zones: Where Your Attention Lives 

In Gestalt therapy, we understand that human awareness operates in three distinct zones at any given moment: 

The Outer Zone - What's happening around you right now that’s external to you  
The Inner Zone - What's happening inside your body right now at a sensory level 
The Middle Zone - What's happening in your thoughts and imagination 

Most people spend the majority of their time in the middle zone, lost in thoughts about the past or future, rarely fully present to what's actually happening now. This wouldn't be a problem if the middle zone were just neutral mental activity. But for many people, it becomes a source of unnecessary suffering. 

Let me explain each zone in detail. 

 

The Outer Zone: Your Immediate Environment 

The outer zone consists of everything you can perceive in your immediate environment through your senses - what you can see around you, what you hear from the environment 

As I write this, my outer zone includes the laptop screen in front of me, morning light filtering through the curtains, the sound of birds outside, and the distant hum of traffic. These are simple, factual observations about my present environment. 

The outer zone is always happening in the present moment. A bird singing outside isn't singing in the past or future, it's singing now. The chair you're sitting in isn't supporting you tomorrow, it's supporting you right now. 

Why the outer zone matters for anxiety: When you're anxious, your attention is usually captured by the middle zone (your worried thoughts). Deliberately shifting attention to your outer zone grounds you in present reality, which is almost always safer than your anxious imagination suggests. 

 

The Inner Zone: Your Body's Wisdom 

The inner zone encompasses all the physical sensations you can notice within your body right now - the feeling of the pressure of your feet in your shoes, tension in your shoulders, the rhythm of your breathing, the feeling of your back against a chair. 

Right now, I can feel the weight of my laptop on my legs, a slight tension in my neck, and the warmth of the morning sun on my arm. These sensations are simple, direct, and happening in the present moment. 

The inner zone is where emotions first appear not as thoughts, but as physical sensations. Anxiety might show up as a tight chest or fluttering stomach. Sadness might feel like heaviness or a lump in the throat. Anger often appears as heat or muscle tension. 

Why the inner zone matters for depression: Depression often involves disconnection from the body and from feeling. Learning to attune to your inner zone helps restore the capacity to feel, which is essential for emotional aliveness and authentic decision-making. 

 

The Middle Zone: The Land of Imagination 

The middle zone is the realm of thoughts, memories, plans, fantasies, and mental commentary. It's where you analyze, anticipate, remember, and imagine. Right now, part of my middle zone is thinking about how to explain these concepts clearly, wondering if you'll find this useful, and planning what to write next. 

The middle zone isn't inherently problematic, it's where creativity, planning, and meaning-making happen. But it becomes problematic when: 

- It dominates your attention constantly 

- It's filled with anxious predictions or depressive ruminations 

- You lose the ability to distinguish between middle zone activity and present reality 

- It prevents you from accessing the wisdom of your outer and inner zones 

The crucial insight: The middle zone is the zone where a large part of suffering is generated, much of our suffering is suffering in fantasy. 

 

How the Zones Create Suffering (and Relief) 

Here's where this framework becomes therapeutically powerful: anxiety and depression primarily exist in the middle zone, not in present reality. 

 

Anxiety's Middle Zone Trap 

Consider someone worried about a job interview next week. In present reality (outer and inner zones), they're sitting safely in their living room with a normal heart rate and relaxed muscles. But in their middle zone, they're imagining rejection, embarrassment, and financial catastrophe. Their nervous system responds to these imagined threats as if they were happening now. 

The anxiety isn't caused by the actual interview - it's caused by middle zone activity about the interview. This is why telling anxious people to "stop worrying" doesn't work - you're asking them to stop middle zone activity through more middle zone activity (thinking about not thinking). 

Depression's Middle Zone Prison 

Depression often involves being trapped in middle zone narratives about the past ("I've made too many mistakes") or future ("Things will never get better"). Meanwhile, in the outer zone, there might be beauty, connection, or simple pleasures available. In the inner zone, there might be subtle feelings or sensations that, if attended to, could provide important information about needs or desires. 

But when all attention is consumed by depressive middle zone activity, these other sources of information and potential nourishment become inaccessible. 

 

The Practice: Learning to Navigate the Zones 

Understanding the zones intellectually is just the beginning. The therapeutic power comes from learning to notice which zone you're in and developing the ability to shift your attention deliberately. We need to be able to traverse the various zones of awareness with flexibility 

A Simple Awareness Exercise 

Right now, as you read this, try this: 

Outer Zone Check: Without moving your eyes from this screen, expand your awareness to notice three things you can see in your peripheral vision and two sounds you can hear. 

Inner Zone Check: Notice three physical sensations in your body right now - perhaps the weight of your body in the chair, the temperature of the air on your skin, or any areas of tension or relaxation. 

Middle Zone Check: What thoughts or mental commentary arose as you did this exercise? Any judgments, analysis, or planning? 

Notice how your experience shifts as you move your attention between zones. Most people find that focusing on outer and inner zones creates a sense of calm and presence, while the middle zone tends to feel busier and more charged. 

Using the Zones When Anxious 

When you notice anxiety building: 

- Recognize that you're likely caught in middle zone activity - thoughts about future threats or past mistakes 

- Deliberately shift to your outer zone - notice five things you can see, four you can hear 

- Drop into your inner zone - feel your feet on the ground, notice your breathing, scan for areas of tension or relaxation 

- Return to middle zone activity only when you feel grounded in present reality 

This isn't about eliminating thoughts or staying out of the middle zone permanently. It's about developing capacity in where you place your attention and not being unconsciously hijacked by mental activity. 

 

Why This Approach Works: The Neuroscience 

From a neuroscientific perspective, the zones of awareness work with your brain's natural architecture: 

Outer zone attention activates your prefrontal cortex and helps regulate your amygdala (fear center). When you're genuinely focused on present sensory experience, your threat detection system naturally calms down. 

Inner zone attention engages your insula, the brain region responsible for interoception (awareness of internal bodily signals). This is crucial for emotional regulation and decision-making. 

Middle zone dominance often involves overactivity in the default mode network - the brain regions active when you're not focused on the present moment. This network is associated with rumination, worry, and self-referential thinking. 

By learning to navigate between zones consciously, you're literally training your brain to spend less time in patterns associated with anxiety and depression. 

 

Integration with Therapeutic Work 

In my practice, the zones of awareness framework provide a foundation for deeper therapeutic exploration. Once clients can distinguish between present reality and mental activity, we can begin to examine the patterns and themes that dominate their middle zone. 

Often, anxious thoughts aren't random - they reflect deeper concerns about safety, control, or self-worth. Depressive thoughts may point toward ungrieved losses, unmet needs, or parts of the self that have been disowned. But this exploration becomes possible only when you're not completely identified with these mental patterns. 

The zones framework also integrates beautifully with somatic approaches and acupuncture. Both help develop inner zone awareness and nervous system regulation, creating the stability needed for deeper psychological work. 

 

Beyond Symptom Management: A Way of Being 

While the zones of awareness can be used as a technique for managing anxiety or depression, their deeper value lies in offering a different way of being in relationship with your experience. 

Instead of being at the mercy of every worried thought or depressive mood, you develop what Gestalt therapists call "creative adjustment" - the ability to respond flexibly to what's actually needed in each moment rather than being driven by mental habits. 

This doesn't mean becoming emotionally flat or losing your capacity for reflection and planning. It means developing the discrimination to know when middle zone activity is useful and when it's just creating unnecessary suffering. 

 

An Invitation to Experiment 

The zones of awareness aren't just a concept to understand - it's a way of paying attention that requires practice to become natural. 

 If you want to experiment with this you could: 

- When washing dishes, notice if you can stay present to the outer zone (the warmth of the water, the texture of the plates) and inner zone (the movement of your hands, your posture) rather than using the time for middle zone planning or worrying 

- When walking, see if you can alternate between zones - noticing your environment, then your internal sensations, then observing what thoughts arise 

- When anxiety or low mood appears, get curious about which zone it's actually happening in 

Remember, this isn't about perfection or constantly monitoring your awareness. It's about developing more choice in how you relate to your experience. 

..........

 

Frequently Asked Questions 

Is this just another mindfulness technique?  

While there are similarities, the zones of awareness is specifically focused on understanding where suffering actually occurs (the middle zone) and developing capacity in where to attend. It's more targeted than general mindfulness practices. 

What if I can't feel anything in my inner zone?  

This is common, especially for people who have learned to disconnect from their bodies. Start with very obvious sensations like the feeling of your feet in shoes or your back against a chair. Capacity for inner zone awareness develops gradually. 

Won't avoiding the middle zone make me less productive or creative?  

Not at all. The goal isn't to avoid thinking, but to have choice about when and how you engage with thoughts. Many people find they're more creative and productive when they can move fluidly between zones rather than being stuck in anxious or depressive middle zone patterns. 

How long does it take to get good at this?  

Most people notice some immediate relief when they first shift attention to outer and inner zones. Developing fluency with the framework typically takes time, but it becomes easier 

What if my anxiety is about real problems that need solving?  

The zones framework helps you distinguish between productive problem-solving and anxious rumination. When you're grounded in present reality, you're actually better able to think clearly about real challenges rather than being overwhelmed by imagined catastrophes. 

Can this help with panic attacks?  

Yes, many people find that focusing on outer and inner zone awareness during panic attacks helps interrupt the cycle of catastrophic thinking that often intensifies panic. However, panic attacks may require additional therapeutic support. 

Do I need therapy to use this framework?  

While you can certainly experiment with the zones on your own, working with a therapist helps you understand the deeper patterns that keep you trapped in problematic middle zone activity. Therapy also provides support for the emotional material that often emerges when you start paying closer attention to your experience. 

How does this relate to other forms of therapy?  

The zones framework integrates well with many therapeutic approaches. It provides a foundation of present-moment awareness that enhances the effectiveness of both cognitive and somatic therapies. 

 

Related Reading 

Gestalt Therapy: Excitement and Growth in the Human Personality by Fritz Perls, Ralph Hefferline, and Paul Goodman 
The foundational text of Gestalt therapy, including detailed exploration of awareness practices. 

Waking the Tiger by Peter Levine 
Explores how present-moment body awareness can help resolve trauma and anxiety patterns. 

Full Catastrophe Living by Jon Kabat-Zinn 
Comprehensive guide to mindfulness-based approaches for anxiety, depression, and chronic pain. 

..........

Ready to explore how present-moment awareness can transform your relationship with anxiety, depression, or other emotional challenges? 

I offer Gestalt therapy in Berkhamsted that integrates Gestalt approaches with other body-based and psychological methods. This work helps you develop not just techniques for managing symptoms, but a fundamentally different way of being with your experience. 

Phone: 07717 515 013 
email: sean: @seanheneghan.com 
location: Berkhamsted Chiropractic Clinic, 69 High Street, HP4 2DE 

 

Article updated August 2025