Attention Training Therapy Metacognitive Therapy 3

Attention Training Therapy

Attention training therapy (ATT) is a part of metacognitive therapy (MCT) developed by Adrian Wells, professor of clinical psychology, University of Manchester. The therapist tells the client that their disorder is maintained by dwelling on symptoms and other negative aspects of their lives.

They are advised as part of the Attention Training Therapy to let go of their focus on symptoms and traumas. When symptoms and traumas arise during the ATT, they are to consider these symptoms and traumas as just another background noise and not to give them undo attention and become distracted.

Out of Focus: public domain

You may have read the books on cognitive therapy by Albert Ellis and Aaron Beck and listened to the tapes or mp3s by these authors. Yet, when the negative stimulus arrives, as it inevitably will,  you react with the same anxiety, fear, and anger in a way you have reacted most of your life.

Neurons that Fire Together Wire Together

That proverbial phrase has been discovered at the molecular level.  Molecules develop simple axonal synaptic algorithms that are codes and specifications. All is readied for the mechanism to set these algorithmic rules in motion. The tracks are laid down as an infant, toddler, child. Someone says something you take as a slight. Your spouse ignores you; never listens. You lash out yet you feel the victim, powerless to change your gut reactions and behavior.

Stuck with the Symptoms and Traumas

As you watch or just listen to the video, should unpleasant feelings, thoughts, and memories arise, consider them as you would just another one of the sounds presented. ATT helps suspend your response to worry, rumination, or giving attention to threat. The exercises will help you to attain flexible control over rumination and focusing on threat that worsens depression and anxiety, causing a runaway cycle of rumination.

The purpose of Attention Training Therapy ( ATT ) is not to create a blank mind free from thoughts. The mind is full of thoughts, worries, and concerns. That is what the brain does. It is a perpetual thinking machine. ATT is a form of mindfulness meditation where you make no effort to shut out thoughts. Just be aware of them and carry on with the instructed focus of the exercise. Instead of the breath as in mindfulness meditation, you return to a focus on the sounds and visuals.

You will get better at these exercises and apply them to life situations. ATT is mental flexibility training. Your mind needs fitness training as much as your body needs to keep in flexible shape.

Wells’ 7-Point Rating Scale

Adrian Wells developed a 7-point rating scale to use as an index of the effectiveness of ATT. The Scale is a line with markings from -3 to +3. Wells asks, “At this moment in time how much is your attention focused on yourself or on your exsternal environment? Please indicate by giving me a number on the scale.”

–3                   –2                   –1                   0                  +1                   +2                      +3

Entirely externally              focused Equal amounts                                   Entirely Self-Focused

Before you begin the video (if you haven’t already watched it ), rate your self-focus on a scale from -3 (entirely externally focused) to +3 (entirely self-focused)

Throughout the ATT exercise, focus visual attention on the images or close your eyes, listen, and create your own ambiance.

After you complete the exercise, you can rate yourself again. Or you can wait until you have gone through a few of these ATT videos a number of times.

This Youtube video and a series I will be presenting will help you gain flexible control over worry and ruminating on problems. The videos are mental fitness training for flexible mind control.

Video Images by Hitomi Dames

Update 10/31/18:  Video is back up on YouTube!

(10/25/2018 You are not able to watch this video on YouTube for now. It was taken down by Professor Wells. All he had to do was tell YouTube it is a copyright violation and they take it right down. But it is not a copyright violation and I have filed a counter complaint with YouTube’s legal division. )

Self-help books that help:

Total Self-Renewal through Attention Therapies and Open Focus

The Open-Focus Brain: Harnessing the Power of Attention to Heal Mind and Body