Attention Training Technique (ATT) in Metacognitive Therapy. (Beginner 3)
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- เผยแพร่เมื่อ 17 ก.ค. 2021
- 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. birds, walking in water, wind chime [6], hammering.
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.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...
Sounds
[6] ”Wind Chimes, A.wav" by InspectorJ (www.jshaw.co.uk) of Freesound.org
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.
I have difficulty to learn to drive probably due to adhd and these trainings twice a day help me tremendously . Thank you a lot! I did not even know that attention can be trained.
Keep it up my friend, you’re doing good work.
Great job… I am imagining the premises that the more one can concentrate and focus and have the attention undivided at times, it can increase the ability to concentrate. I’m imagining the mind as a muscle and this is helping to build that muscle. Thank you
I am at the beginning of ATT. I am. Interested to hear what you think about it. Do you think its suitable for memory, focus in lectures training?
Super, way more feasible (to me)than Beginner 2
Thank you, Please keep making them.
Very helpful!! Thank you so much!
Started to practice thank you
It's a pleasure to practice using your videos.
Thank you very much for your great efforts, it really helps me to improve my concentration, please keep on going
Thanks for making these videos, I think they’re helping with my everyday focus. I am doing 12minutes x 2 a day and I will try to Keep it up to see if it helps me to notice and step back from the aktivity of ruminating. Finger crossed 😍🤞
Did it work? :)
Did you continue and what benefits did you get from it?
thank you i am a medical student and your videos are very helpful to increase my attention
Thank you, I couldn't wait for this video. Your work Is very useful!
Glad to hear that!
Thank you, We apreciate your work.
Thank you!
Thank You 🙏 🙏
Thank you
Thx 🙏✌️ U the best
wow wow pls don't stop
As a fellow MCT enthusiast, great work! Your videos are
phenomenal when it comes to speeding up the process of learning and practising MCT.
Do you have a website or a contact pages for enquiries?
I am currently working on something around the tiger technique that might interest you.
Thanks! Glad to help. My mail is now on the About page.
They are incredibly helpful, thank you very much! I started to see some improvements already, my eyes are definitely more stable-and I only listen to the ones for beginners
What is the significance of eye stability?
good
Should I keep my gaze on a spot on the wall all the time? I feel like gazing around when I hear thouse sounds
The important thing is to aim your attention to the sounds. Other sources are irrelevant so I'd say do whatever you want unless you're investing too much of your attention in it. I prefer to look without focusing, or just closing my eyes.
That’s what the suggestion is, keep eyes trained on one spot. My eyes want to wander also. 😆
For have long shall I listen to step one before number two and so on
You can alternate between the exercises in the easiest category. When you feel they are too easy or you just need some variation, try the others.
Hey,
Im unable to find your webpage, could you please share the link, thanks!
I don’t have a website.
🙏🏽🙏🏽🙏🏽
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!
The Hammer sound is so distracting that my environment's sound was even more challenging
Sometimes I drift to sleep...
Great content