Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 5)
ฝัง
- เผยแพร่เมื่อ 22 ส.ค. 2024
- 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. Waves, bells, birds and dripping water.
If you find this video too easy, try this instead:
• Attention Training Tec...
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...
Books
[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.
To all anxiety survivors here - this technique really helped me a lot as a part of my overall self help routine.
I had a very severe condition 5 months ago, now I feel better than ever. I had tried CBT for several months, and 3 different ADs, but never had any results.
What became a life saver for me was ACT and CFT. If you suffer from crippling anxiety, can’t handle your emotions, feel helpless and doomed, can’t go out and do simple things - PLEASE try it.
It’s best to work with a therapist, but if it’s not an option - PLEASE read books.
Happiness Trap by Russ Harris and Self-Compassion by Kristin Neff just saved me.
Sending y’all love and support. I was trapped in suicidal thoughts, but now I’m calm, in peace with myself and life around. You can heal yourself❤
thank you sir your command changed my left for good
What's CFT ?
Great!
What is ADs and what is CFT?
Do you still do the ATT? If yes, how often? Maybe you can tell us your protocol? Thx
ACT - acceptance and commitment therapy
CFT compassion focused therapy
These two work miracles for anxiety
To find out more look for “Therapy in a nutshell” channel here on TH-cam - her recommendations were a life saver to me until I found a good therapist in my city to go for individual therapy
Also a VERY important point for you guys (which ACT is all bout) - FIND things that make your life meaningful
For different people - different things - love, care for others, creating things, discovering and so on
If you HAVE a purpose in life - you will defeat your fears but if you don’t - you simply don’t see the reason that could motivate you to go through this hell over and over again until you eventually recover for good
My condition is still very good, actually,mostly cause I found my purpose in life and changed my attitude to practically everything
I do feel anxiety still but it is so much lighter now and doesn’t bother me
Besides therapy : Sleeping regime, meditation (or ATT, I do meditations now daily) and EXERCISE are not an option but A MUST even if it’s 5 min a day at the beginning
I have severe concentration issues. I enter a flow state really hard and get distracted really easily. However, after these 12 mins my brain feels as if I just had a workout. It's super alert and awake. More people should know about this treatment! Thank you for your work!
❤
Most excellent! If people understood that every sense can be used in this way - focusing on the sensations they are designed naturally to focus on, and without allowing the mind to drift into thought - then it is building the Attention muscle in the same way that physical effort strengthens the body's muscles. Thanks!
Thank you. I've started watching when I felt overwhelmed of emotion and had addiciton behaviour two years ago, cause my therapist told me, and it works for me. Right now I need to begin again, cause a lot of problems around me such as divorce, lost my purpose, and all of these happening while I'm in imigration situation. Okay, then, let's do it!
Awesome! This is the best ATT found on YT. Practice almost every day. Thank you.
00
⁰
How do you feel after the Att training?
The first time I felt dreadful. I kept asking myself what is my therapist after? Felt like "this is torture!". Suddenly I understood this reaction told me I need this. Now I really love these training sessions. And for sure - I need them 🙏
The bells were sooooo haaard!!!!!!!
Thank you for this, it's my first time trying this technique & I think you have put together an excellent combination of sounds & your calm voice added a lot to it too 👏🏻👏🏻👏🏻
Thanks!
2 minutes in and I already lost focus and kinda forgot what I was even doing (also the moo scared me everytime haha), I really hope I can get better at this
Maybe it's just me but the bells seem really quiet compared to the other sounds.
In this video, I don't have the problem. In more advanced ones, yes, but I think that's also the difficulty. Do you take headphones?
@@timdirks7114 I haven't tried it with headphones - I'll give it a go, thanks 👍
Cannot hear the bells at all.
Same! My cognitive therapist just recommended this to me. Bells sound like the dripping water- and even if I concentrate on them- it sounds like a bucket of half full water bobbing up and down against something in the waves.
I personally find it okay.
In general I don't mind if some are quieter because it makes it more challenging.
Thank you, I now feel 10x more powerful than my peers
This is god send, this video shows up when i needs it the most! Thank you!
I gotta have more Cowbell!
this is beginner level and I'm freaking out with tension, I feel like I'll need to take a nap after this.... I guess this means my anxiety issues are pretty severe
Yeah, recenlty been diagnosed with ADHD and cannot concentrate on only the waves at all.
How are your progress now bro?
@@sovngardeloka7263 well, I personally haven't embraced this specific technique as anxiety treatment, it was too distressing. I'm just building more tolerance to noise and avoiding social media rabbit holes
First try. This was severely too easy. I do however need to practice tuning out the other sounds. For the first two minutes if I focus on a sound the 3 others completely disappear, but once you sped it up I couldn’t tune out anymore; a one run or two should do it. Didn’t know these existed til now and it’s awesome.
TBH, metacognitive therapy seems to be the ONLY thing that I can say has worked. It at the same time seems to be the only logical plausible and possible solution to help with anxiety, depression, and anger esp.
One key component that really helps in my case is to infuse acceptance into your MCT practice. You'll find out that the cumulative effect helps over time :)
Again, this is just what works for me. I strongly believe everyone has to find a combination of solutions that work for them.
For me
MCT - for worry and mood swings
Mediation - For general bodily calmness
Exposure therapy - for social anxiety
Acceptance - Helps the entire process.
Im not able to tolerate more 7 mins..will come back again tmrw and hopefully focus for a longer time
Yo, this is it. Thanks so much!
this is very scientific way of practicing.
Excellent resource! Thank you.
This really helps me dealing with my ADD
Great 👍
Thank you for your kindness. I'm starting my journey towards concentration and your videos ares o helpful!
Do not focus on the Sheep barking every 39 second 😆.
Btw I use this great training in combination with a 45 minute Vipanassa meditation.
Thank's ❤💪
Thanks. I have over 15 different versions of ATT recordings. Would you like to do ATT Advanced version next?
You are welcome. Yes, I am planning to do an advanced version too.
Hi Ortics, do you have any links to other version?
@@danielsweeney932 Hi. soundcloud.com/andr-dravidian-haave/sets/attention-training-technique
Dripping water voice was so loud for me and so hard to find the bell sound thanks for this exercises ❤
It was amazing. Thankyou so much
really good exercise, best explanation what mct is for something, Peter
Greetings from Mexico.
Really helpful content, thanks a lot
I tried this, it was very difficult, but I felt focused somehow after the video. thank you for this.
why only 12minutes? I'm planning to do more than 2 per day.
12 minutes is the recommended length by Adrian Wells, the founder of MCT. There is no real disadvantage to doing more than 2 sessions a day.
still practicing?
Has someone done this for 3/ 6/ 12 months or much longer?
I am asking because I want to know if the brain will change if you do it long enough... so that this state will be normal.
I have done it in the past a few times for a few weeks or maybe 1-2 months. The results were always good but of course only short term and not long term. Now I have started it again. Results are great again and that only after a few days :)
yes I think it rewires our Brain to increase our attention span, but I am no proffesional
What a great exercise
This is beginner? 😭
Upload More! Absolutely beautiful
This is a really great video, thanks
I have a difficult time with the first 5 minutes of keeping my attention on the sound. I loved when it got faster. The end was easiest. So....holding my attention is the most difficult. ADD.
I heard a cow mowing once in a while 🤔
Loved this!!
Thanks 🙏
But what about the cow 🐄 that goes moooo
ikr :D loved the cow
?
How often should I practice this? And how long should I use this video in particular before moving on to the next?
Yes
Feel free to try the videos in the intermediate and advanced category as well. You can mix as you like. The only difference is that they have more sounds at the same time.
I can’t hear the bells
@everyone what has changed since you have started practicing?
How many days should I listen to each video before progressing to the more advanced ones?
I wonder as well!
Here is a study which did this for 4 weeks of daily therapy. I have seen a couple of other examples as well in different studies. www.diva-portal.org/smash/get/diva2:1342684/FULLTEXT01.pdf
Very helpful
Is there any particular technique when it comes to the divided attention section? I find I can either alternate my focus really quickly between things, or kind of zone out a bit and try to listen to them all at once (but I don't know if I'm really 'listening' to them all at once if that makes sense)
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.
Incredible! This is outstanding content. I discovered similar material, and it was truly mind-blowing. "Unlocking the Brain's Full Potential" by Alexander Sterling
Amazing practice, but I just can't hear the fourth sound. Am I the only one with this problem?
I cant hear the bells
The sound is more like wind chimes or something. There’s no rhythm I can identify and they are more faint than the other sounds.
What if one falls asleep doing this.. I've done it before in therapy, came back to it several years later. Once this ATT made me want to smash my phone into the wall - now I actually fell asleep... my anxiety is almost gone since I first used ATT. 🌻
I struggle to hear the 4th instruction, it sounds muffled to me. The result is that I've become more focused on the one thing I can't hear.
Thanks for your feedback.
Dripping water
Hello! I am loving these videos. Do you know if there has been research used on how this impacts the central executive network and default mode?
Attention Training Technique - Research show that even a single session of Attention Training Technique changes functional connectivity of the DMN
@@Kishberry do you know something about the long term effect?
For example:
How long someone has to do it to change the brain/ thinking pattern forever? Weeks, months, years, never....
@D G Treatment has typically taken between 12 and 15 weeks. However, it is heavily dependent on the individual as we are all different! Hope that helps 🙏🏾🙂
I did it :D
Where can I find the sounds without the guy speaking?
I am from India. I have schizophrenia. I am properly able to ignore and quit my inner voices. I am fully aware that they are only voices without any meaning or significance. But I day dream a lot. Most of the times I am either in past or in future. Can i use this?
Unfortunately, I can not give personal advice. Contact your doctor or therapist in this matter.
This is a form of Meditation so this will help you yes.
Please let me know where the sounds are located..left, right or center
where can I find this audio? its amazing
Can you do this exercise with your eyes closed or is it better to have your eyes open?
I asked my therapist a similar question the other day: "Open and gazing in the instruction. What is the disadvantage, if any, with eyes closed or eyes open and moving towards the stereo position of each sound?" My therapist answered "You may do it with your eyes closed. I usually do. The most important is that you practice repeatedly in controlling your attention." What is your comment to that answer, @Afternoon Break?
According to this instruction you should practice with eyes open. That also makes it more Difficult in my opinion. Source:
www.camhsnorthderbyshire.nhs.uk/s/Attention-training.pdf
"ATT is preferably done with your eyes open and works best if you can hear the audio without earphones. "
Quoting from a document given to me by my therapist.
Talking from personal experience, doing it with your eyes open is harder because it's easier to be distracted, but definetely give it a go. Also, I heard another ATT recording that suggests you pick one spot in front of you to look at, so that could make it easier.
This made me think: I was introduced when I did MCT 4 years ago. I had so much anxiety that when I listened on my phone I wanted to scream and throw it at the wall. Now I'm in a much better place, and listening calms me down. Except at the last part, listen to all the sounds at once: I tense up and hold my breath. Interesting feedback from my body, and gives me a clue on where my struggles are now ❤
Long time no see😅
instructions unclear in Divided Attention, i got rlly confused
Thank You
Can I get this sound without the narrator??
If I stop practicing, will I lose the results?
I have OCD would you recommend me to practice this? I would really appreciate your reply.
I recommend you to find and contact a therapist here: mct-institute.co.uk/mct-registered-therapists/ They can give you personal advise. Good luck!
Where is the bell sounds
danglanglang danglanglang left ear
🌺🌺🌺
Who else is bored whilst being forced to do this 😂
Who forces you to do this? :)
I don't think it's the right motivation.
😞😒
Can we do this without working with a therapist?
its a little busy for me.....
How much time should i practice this daily?
Since @Afternoon Break ends each session with "See you tomorrow", I guess he means one session per day 🤔 So I try training one 12 min session each and every day 🤩
In the manual, it says twice a day.
@@exosproudmamabear558 oooo
this is hard
Why is the first segment 8 minutes and not 5? It’s supposed to be 5.
Yes, sorry about that. It was actually a recording mistake. The other videos are 5, 5, 2.
@@AfternoonBreak thank you for your videos. These are the best att videos on TH-cam by far.
What if we just have 4 different frequencies instead of natural sounds or just some scarier sounds
That would probably work as well.
@@AfternoonBreak thanks this is helping me to understand what meditation actually is
@@AfternoonBreak thanks but that would be monotonous sound whereas here we have random ups and downs easy to figure out
feeling a bit sick when listening to the excercise with closed eyes...
disclaimer: I am a beginner
The general recommendation is to keep your eyes open.
Ooo
How long should I do this practice before I'm going to the next video??
Feel free to try the videos in the intermediate and advanced category as well. You can mix as you like. The only difference is that they have more sounds at the same time.
@@AfternoonBreak so can I do the bigginer first video until I feel good and strong enough to move to the next one?
Dont comment or read the comments get out go full screen
Does it help with panic attacks?
No major studies specifically on panic attacks appear to have been done. mct-institute.co.uk/panic-attack/
Can I use this just to increase my attention ??? I don't have GAD or depression.please reply !
Here you can read more about ATT. Hope it answers your question. mct-institute.co.uk/attention-training-technique/
UN op ok Y F ( Debra)
😂😂cow sound
Can someone please explain what is attention training?
My therapist told me that It's like mindfulness. You train your brain to focus on the present moment by using sounds.
It's useful because when there is a situation that triggers your anxiety you
1. Don't use safety behaviours and 2. You are not stuck in your head. So if you can manage your thoughts and emotions in return you will have less brain fog and physical reactions related to anxiety.
Something which I wasn't aware of was that safety behaviours actually increase your anxiety
@@ellasystudio8827 thank you so much!! 🥺🥺
Mooo
It gave me anxiety
Birds are always distracting me