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เข้าร่วมเมื่อ 21 เม.ย. 2021
Attention Training Technique in MCT. (Beginner 3 - series 2)
This is a 12-minute guided session on the Attention Training Technique, an important component of Metacognitive Therapy (MCT).
Studies have suggested that Attention training technique 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]
While MCT has shown promise in the treatment of GAD, anxiety 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 started record 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. Laughter, bicycle bell ,brushing teeth, cricket and ticking clock.
00:00 Selective Attention
05:27 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.
Studies have suggested that Attention training technique 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]
While MCT has shown promise in the treatment of GAD, anxiety 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 started record 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. Laughter, bicycle bell ,brushing teeth, cricket and ticking clock.
00:00 Selective Attention
05:27 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.
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I can’t hear keyboard? Wind chimes yes
Great 👍
Thanks
Great 👍
Great 👍
Great 👍
Great i
Great i
Great 👍
Nice this was fun
Thanks!
Never knew brushing teeth could be so funny 😂 Thank you ❤
At the last part when you give equal divided attention. Are you just observing every sound as equal when your mind wants to focus on it moving next to the next and whatever your mind wants?
That’s triggered my anxiety 😅 also I don’t hear wind chimes & birds Idk why
I have to say it again, this is so good! I use this one every night before going to bed because it both serves as attention training and winding down before sleep. Sometimes ATT also makes me incredibly sleepy, but when doing it right before bed that becomes an advantage rather than an annoyance 😁
Can i do this with close eyes?
Can i use 1 video daily?or different ?
All exercises in the beginner series are of similar difficulty, so you can switch between them as you like.
@@AfternoonBreak thanx
😂😂cow sound
I fell asleep first 2 minutes of the video is my attention span cooked ? i also couldnt hear the bells at all
I don’t think so :) Even if it is not the purpose, some people find them relaxing and fall asleep. You were probably just tired.
Brilliant
Thanks!
Loved this one too, very different sounds. Thank you for your hard work 🙏👏👏👏
Thanks a lot!
I came here from LIVE MORE, THINK LESS.. thank you❤
I can’t listen to chewing but love the orchestra! ❤
The laughter helps me to feel good 😀♥️♥️♥️♥️♥️
Glad to hear!
the fly... ew
Omg this was exhausting
I can’t hear birds sound is that normal?
It doesn’t matter. If you listen with headphones, the birds are located to the left. Hope it helps!
This one is so nice ❤
Thank you!
Thank you for another great guided audio!!!
Glad you enjoyed it!
Today when I searched for "att beginner 1" I was like where did it go, I couldn't find it. Eventually I figured out it had been renamed to number 7 😅 I thought I lost my favorite att vid lol
Yes, I rearranged the order of the videos a bit :) Glad you found it!
Thank you for putting the effort into each session. High quality work.
Glad you like them!
Thank you so much 🙏
Thanks for the training. How many times do I need to complete Beginner 1 before starting Beginner 2?
All exercises in the beginner series are of similar difficulty, so you can switch between them as you like.
Another priceless resource for us 🙏 thank you so much 🙏🙏
Sound you write in description is not the same in video. And thanks for helpful videos u make
Thanks for your comment! I have updated the description :)
Why do we need eyes open?
So good !
Thank you!!
To avoid feeling the urge to punch the whistler, i imagined him being Mr. Bean. The drummer was Beetlejuice.
Another amazing one! Thank you so much for your hard work on these videos 🙏🙌
Glad you like them!
Adding that orchestra sound really makes it soothing.
Your recordings help a lot!
Thank you very much! 🎉🎉❤
I love this one a lot. Thanks!
This is an amazing tool. Thank you!
I can’t hear the bells
It seems like people use this to soot themselves instead of training their attention? I’m assuming the barking dog is set up for a challenge to stay locked on your sound, not really about calming.
Thank you so much, I think this one is my favourite 😊
Does someone can tell me why i most of the time during this exercise want to fall asleep?
Am I the only one who have problems with bird and playing kids?
I use your trainings for more than year. Thank you