Welcome to this 12-minute Attention Training Technique session, a core element of Metacognitive Therapy (MCT). Research has demonstrated that the Attention Training Technique can positively impact both anxiety and depression symptoms. MCT has emerged as a promising therapeutic approach for various mental health conditions, including depression and Generalised Anxiety Disorder (GAD).
It's crucial to understand that this recording is a personal project, created initially for my own practice with these techniques. While I'm sharing it hoping it might benefit others undergoing MCT therapy, this is not an official MCT Institute resource. This recording should be viewed as a potential complement to, never a replacement for, professional MCT therapy.
Before incorporating these exercises into your routine, please consult with a qualified mental health professional. They can properly evaluate your situation, provide an accurate diagnosis, and determine whether MCT or other therapeutic approaches would be most beneficial for your specific circumstances. Your therapist can guide you on whether these particular exercises align with your treatment plan.
If you have questions about the exercises demonstrated here, please discuss them with your MCT therapist or refer to the resources linked below. Remember, these recordings are meant to support, not substitute for, your work with certified MCT practitioners.
This video has 8 different sounds. Thunder, flipping pages in a book, dishes, fire, snoring, orchestra, sirens and ticking clock..
00:00 Selective Attention
05:03 Rapid Attention Switching
10:00 Divided Attention
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 to 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-training-technique/
You can fint therapists here:
mct-institute.co.uk/mct-registered-therapists/
Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel Single-Blind Randomised Trial
pubmed.ncbi.nlm.nih.gov/32398710/
[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/10.3389/fpsyg.2018.01768/full
[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intolerance-of-uncertainty therapy for generalized anxiety disorder
pubmed.ncbi.nlm.nih.gov/22222208/
[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells
www.amazon.com/Metacognitive-Therapy-Anxiety-Depression-Adrian-ebook/dp/B005DIANYC
[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen
www.amazon.com/Live-More-Think-Less-Metacognitive-ebook/dp/B0821WJTLK
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 attention.