Attention Training Technique (ATT) in Metacognitive Therapy. (Intermediate 3)
Attention Training Technique (ATT) is a 12 minute mental exercise used in Metacognitive Therapy (MCT). Studies have suggested that ATT can have significant effects on anxiety and depression. Furthermore, Metacognitive Therapy has been shown to be an effective treatment for mental disorders like depression and Generalised Anxiety Disorder (GAD). [1, 3] One study showed even better result for MCT than CBT. [1] According to one study, ATT increases the resting alpha and beta waves in the brain. [2]
While MCT has shown promise in the treatment of GAD and depression, it is important to consult with a qualified mental health professional to determine the most appropriate treatment approach for your specific needs. They can assess your symptoms, provide a diagnosis, and guide you towards the most effective therapeutic interventions, which may include MCT or a combination of approaches tailored to your individual circumstances.
Attention Training Technique should only be used as part of your Metacognitive Therapy.
I'm not a therapist and recorded these exercises for my own sake. Since I spent a lot of time doing them, I thought that they might be useful for others who go into MCT therapy. These recordings are not authorised by the MCT Institute and should not be seen as a substitute for MCT therapy with certified therapists. I hope that these videos could work as a complement to your therapy. Talk to your therapist to ensure that it is right for you.
For questions regarding the exercises, see the links below or talk to your MCT therapist.
This video has 5 different sounds. Birds, walking in water, wind chime [6], hammering and traffic.
Instructions
Keep your eyes open throughout the exercise and focus your gaze on a spot on the wall. In this exercise you will become aware of your focus of attention and strengthen your control over it. The goal of Attention Training Technique is not to distract you from upsetting thoughts or feelings. They are actually likely to occur during the exercise. It is important to just let those experiences take care of themselves and view them as passing events in your body and mind. Your main goal is to focus on the sound and let everything else be just as it is.
You will be instructed focus your attention on different sounds for example the sound of a car. Let your focus stay on this sound until you get instructed to change focus to another sound. When a thought or feeling occur, let it be in the background and continue to focus on the sound. In this exercise nothing else is important.
The exercise is divided in 3 parts. In the first 5 minutes you will focus on a different sounds for 20 seconds each. In the following 5 minutes you will practice rapid attention switching and will focus on each sound for just 5 seconds. In the last 2 minutes, you will divide your attention between all sounds.
Instructions are inspired by those found in Pia Callesens highly recommended book Live More Think Less [5]
For those who want a deeper understanding of MCT, I recommend Adrian Wells book Metacognitive Therapy for Anxiety and Depression [4]
For more information about Attention Training Technique
mct-institute.co.uk/attention...
You can fint therapists here:
mct-institute.co.uk/mct-regis...
Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel Single-Blind Randomised Trial
pubmed.ncbi.nlm.nih.gov/32398...
[2] Single Dose of the Attention Training Technique Increases Resting Alpha and Beta-Oscillations in Frontoparietal Brain Networks: A Randomized Controlled Comparison
www.frontiersin.org/articles/...
[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intolerance-of-uncertainty therapy for generalized anxiety disorder
pubmed.ncbi.nlm.nih.gov/22222...
[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells
www.amazon.com/Metacognitive-...
[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen
www.amazon.com/Live-More-Thin...
Sounds
[6] ”Wind Chimes, A.wav" by InspectorJ (www.jshaw.co.uk) of Freesound.org
Disclaimer: The Content has been made available for informational and educational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Do not listen to this while driving, operating machinery, cycling, walking, or engaging in other activities that require your undivided attention.
Пікірлер: 27
great work!
I just love it, helps tremendously
These practices are quite beautiful. This traffic sound, that is quiet reminds me of the movie Spirited Away. (the train, that moved on water) 5/5 These sounds make very beautiful picture into my mind.
If I actually get myself to focus on the sounds, it isn't difficult to separate the sounds from each other. What I struggle with is my mind wondering away, bringing up thoughts constantly. I'm second week in and it seems to get even worse now. I had to stop myself many times from ending the practise in the middle as something just seemed to be so urgent. I guess that is my mind preventing me from changing the habit. I'll keep going :-)
Thank You
Thank you so much. This is very helpful
❤❤
I have anxiety and I do truly hope this helps, I heard this is part of mindfulness and being present it's something I struggled with a lot lately
@user-cx3ew9vo5n
2 жыл бұрын
That DOES help really, if you repeat that practice every day (twice a day is better) in two weeks, I’m sure you’ll see the results, just as I have already. I have anxiety too, but medical treatment won’t really help if you don’t teach your brain do the right things, glad it wasn’t too late when I realized that. Much thanks to the author.
@Jocke155
4 ай бұрын
Any update?
Please make more. These are so very helpful.
Very useful indeed. Well thought out and varied content. Thank You for doing this.
Thanx, this works wonderfully!!!
These are great, thank you.
Thanks for these! Great as part of MCT
Thank You again 🙏🙏🙏
thank you so much
Thank you very much! Just a little comment: when you insert less frequent sounds, make sure to call them when they are actually active. Half of the times you call traffic there is no sound at all for it. Awesome job anyway, thanks again!
@AfternoonBreak
Жыл бұрын
Thank you for your feedback!
Thanks 🙏🙏 cool job
Does someone can tell me why i most of the time during this exercise want to fall asleep?
I'm struggling with "divided attention" piece a little bit. I'm not sure I'm doing it correctly. How does one focus on all sounds at the same time? I can focus on two, maybe three sometimes, but never on all of them. At best my attention switches from one to another back and forth.
What time is best for doing this??
A question: should be done with eyes closed or open? Thank you for doing this. I find it helpful and enjoyable.
@AfternoonBreak
Жыл бұрын
Thanks! Eyes open.
14.09 - 2 ошибки
19-09 - 2 ошибки