Attention Training Technique (ATT) in Metacognitive Therapy. (Advanced 7)

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 7 different sounds. Rain, dogs, steps, bicycle bells, frogs, piano and birds.
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...
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...
Photo by Andisheh A on Unsplash
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.

[@BijouBakson]

I wanted something to help me practice my attention and this is the first thing that came up in my TH-cam search. I've practiced every single at least once - 1 video per day, starting from beginner to Advanced. Roughly a month. I will now move on to other things. I must say however, these exercise gave me a chance to discipline my mind for a minimum of 12 minutes per day for neary a month. Thank you for putting it together.

[@lessofficial9950]

I love these videos, they are really helpful. Thank you, very appreciated!

[@fridalindkvist887]

I really like the combination of sounds in this one!

[@BigBaibars]

I realized midway through that there's a specific type of post event evaluation thoughts that are very hard to control (which are regarding previous social interactions, regarding what I said and what I could have said, and whether what I said will negatively affect other people's evaluation of me), I used to allow my focus to travel through these thoughts during ATT practices, but I just realized that standing against them is the core of this exercise. This really gave me a great insight about MCT.
I think you should analyze what kind of thoughts stop you the most from focusing, because these are probably the deepest ingrained thoughts in your CAS. You should find them, and stop the habit of thinking through them for so long.

[@skiress995]

Hello, Thank you for your hard work on these videos. Appreciate them.

[@ruairidh5796]

New ATT videos, nice one!

[@nickstojic2407]

I really like the additional words ie listen to where the particulare sounds come from. Really great, helpful training, thanks.

[@Talenthunter0]

I love this video, thank you so much for your work 😊😊

[@jesuskaf1279]

These videos are really helpful for my therapy, thanks a lot. Why don’t you upload it to Spotify?

[@al74486]

I am finding these videos really helpful, so thank you. Would you consider selling downloadable versions of these, so that people can listen to them on the go when away from an internet connection?

[@AfternoonBreak]

Thanks for your feedback and I am glad that you find them helpful! But unfortunately, it is not possible at the moment.

[@marthaleefarm]

Wonderful video. FYI, there are only 7 sounds.

[@AfternoonBreak]

Thanks for your comment. The video description is updated.

[@kljucaona]

Hi, these are amazing! Thank You! You should maybe change the number on this one - it says advanced no 1 - isn”t no 6 perhaps? 😊

[@AfternoonBreak]

You are right! But I decided to change the order. :)

[@kljucaona]

@@AfternoonBreak 😘

[@sgracem2863]

I quite literally can’t understand anything you’re saying

[@sgracem2863]

Okay nevermind headphones help

[@avishayz6430]

Someone understands all the words that he said? Because I didn’t understand one.

[@jesuskaf1279]

Yes, for me it’s perfectly clear

[@MrFullforcing]

I think the word you are looking for is piano :) i had a tough time as well

[@avishayz6430]

@@MrFullforcing tnx