Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 4)

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 4 different sounds. Rain, bells, stream and steps.
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....
You can fint therapists here:
mct-institute....
Litterature
[1] Metacognitive Therapy versus Cognitive Behaviour Therapy in Adults with Major Depression: A Parallel Single-Blind Randomised Trial
pubmed.ncbi.nl...
[2] Single Dose of the Attention Training Technique Increases Resting Alpha and Beta-Oscillations in Frontoparietal Brain Networks: A Randomized Controlled Comparison
www.frontiersi...
[3] Randomized controlled trial on the effectiveness of metacognitive therapy and intolerance-of-uncertainty therapy for generalized anxiety disorder
pubmed.ncbi.nl...
[4] Metacognitive Therapy for Anxiety and Depression by Adrian Wells
www.amazon.com...
[5] Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy by Pia Callesen
www.amazon.com...
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.

[@g.h.8651]

The composition of this session makes the perfect peaceful scene for me: I am at the cemetery visiting the grave of my dear beloved parents, who passed away some years ago. I am standing under a really huuuge tree, holding my umbrella. The sound of the church bells is so soothing. It is raining heavily, and has been all day, so the water runs in a little stream down the little hill beside my parents' grave. I see a group of people in grief, as they are walking towards me, along the gravel road, from the chapel, following a person they loved to the last resting place. I feel compassion for them, and I wish them the same peace that I feel inside 🥰

[@AfternoonBreak]

I am glad you like it and thank you for sharing the beautiful story!

[@g.h.8651]

Thank you for making the magic scenery ❤️

[@TherapyToThePoint]

So important to be self-aware of our thoughts! 🤗

[@bonkboi1411]

Just realised that I was not being the most intentional for all the previous training sessions. Finished today's session with my full focus and it felt amazing after.

[@suricate9292]

Thank you! It really helps me to relax and calm my storm of thoughts. I am so grateful for your work! Greetings:)

[@__-cd9ug]

i stumbled upon one of your videos (the first beginner session) a few days ago as I was trying to find a way to focus and now i do it every day

[@mariaanddolce]

Thank you a lot! It was demanding to distinguish “rain” sound. It seems that all in all I failed to hear it😁

[@AfternoonBreak]

Thanks! It doesn't matter if you hear it or not but it's the sound of rain hitting an umbrella. Hope it helps :)

[@mariaanddolce]

@@AfternoonBreak thanks! I was indeed suspecting that😀

[@Scottfraser250]

It's more like 'rain drops' hitting a tent.
Imagine you are sitting under a tarp and the tree above is dripping down. You should hear it :)

[@aries6776]

@@Scottfraser250 I hear them now! Thanks. To me they have a crackly quality.

[@elpisonline5268]

exactly what I was looking for my clients!

[@PB-we6ug]

Hey, great job. One suggestion, could you please link to separate sound samples, or introduce them at the beginning? I have some trouble not only distinguishing the sounds but also understanding some of your commands (is it Spring or Screen? Or sth else? etc). Still a wonderful piece of work keep it up! 👍

[@AfternoonBreak]

Thanks for your feedback. The sounds used in the video are listed in the video description.

[@alexandermartens192]

I would like to make a suggestion to increase the difficulty slightly. Randomality in the amount of time you give to listeners to concentrate on the sound In the selective or rapid attention part. For example sometimes one sec, sometimes less, or more randomly. I don’t know if this is still aligned with the study though. But IMHO It will make the mind more flexible and not dependent on time to focus.

[@AfternoonBreak]

Thanks for your feedback!

[@3C3D3S3]

Thank you!

[@chrismiddel6349]

What is the correct viewing order here? This one is first in the series but in the top right it says beginner 4?

[@jessiebohrer8568]

I have a question. Are we supposed to visualize the scene or actively try not to. I have done the previous ones where i was trying not to imagine the scene but just clearing my mind except for the sounds not sure if it's the right way .

[@instant_mint]

Thank you

[@kynahjai]

I can't hear any bells at all 😅

[@inspirational3396]

I had to lean towards speakers to hear them clearly, then my brain picked up the sample and form there on it was a lot easier. The challenging part for me is distinguishing between rain and spring, those two are very similar in spectral and spatial characteristics.

[@H_Y_H_Y]

I couldn't hear them neither until I pluged a better speaker.

[@ricknico2577]

I wonder what the point is with divided attention?

[@cholmes1772]

Thank you!

[@joe-zp7ge]

hope it helps my anxiety

[@take2action797]

Appreciate the videos but I have one question, what do we need to do when you say “divided attention” in the end?

[@alvarobarboza5730]

hi, I'm starting the ATT. How often should we do this excersise? How many times per day? per week ?

[@Toastwig]

I really love the rain sound in this! Do you have a link to just that sound?
(And thanks for the tons of work you've put into these videos!)

[@deusvult2559]

this was poorly made....rain and stream are not distinguishable

[@AfternoonBreak]

I appreciate your feedback!

[@bmxt939]

Thank you.