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                    Acacia Counseling
           Gene Douglas, M.Ed. LPC LMFT


To treat a problem using TAT, follow these instructions:
1.) Rate the strength of your feeling you are experiencing right now, on a scale of 1-10, when you think of the problem.
That number is the SUD (Subjective Units of Discomfort.)
2.) Put your thumb against the inside corner of one eye. Place the ring finger against the inside corner of the other eye.
3.) Place the middle two fingers against your forehead, about a quarter inch above a line between the eyebrows so the
two fingers are lined up with the upper part of the eyebrow.
4.) Cup the other hand, and place it behind your head, with the thumb against your neck, right where it meets the base of the skull.
The little finger will be pressed against your head where it rests. Don't lay your hand flat against your head.
5.) Close your eyes and think of the feeling or event or person that bothers you. Continue for one minute, or until you feel a "shift"
in your body before that. This may be a reflexive sigh.
6.) Keep your pose, and repeat a statement reminding you of the problem in your mind. It may be a person's name,
a phrase about what happened, or the name of the feeling. Continue repeating for one minute, or until you feel a shift.
7.) Keep the pose, and repeat in your mind a statement which is opposite of the problem -- even if you don't believe it.
This might be "I will feel comfortable when I do that," or "I will feel calm and relaxed," whatever is opposite to what has been the case.
Continue repeating for one minute, or until a shift occurs.
8.) Keep the pose, and concentrate your attention on the part of your body where you feel your feelings. That will be different for different people.
Continue for one minute, or until a shift occurs.
9.) Rate your SUD again.

TAT Links:
Learning and Using TAT
How To Do TAT

Recommended Reading



Meditation is a technique of achieving peace of mind.  It works by concentrating your attention for just a little while on the here-and-now.  Just 15 or 20 minutes  a day are all that is needed.

There are many kinds of meditation.  This will teach you one simple technique, which is similar to Transcendental Meditation.  Transcendental Meditation, or TM, is different because a practitioner supposedly analyzes you and determines a prescription of a "mantra," or a word you say or think when you meditate.  This is a foreign (Hindi) word you don't know the meaning of, and in my view, could not have a special effect on you if you do not understand it.

Herbert Benson, M.D., has written a book, The Relaxation Response, in which he says it does not make a difference what word you use, and he suggests you just say or think "one."  I use the sound "shahm," because I read it in a book once.

This is done by sitting down and making yourself comfortable, to begin with.  Do not lie down, because you will likely fall asleep if you do that.  Close your eyes, and repeat a mantra, either mentally or aloud.  Do this for 15 or 20 minutes a day.

Do not use a timer, because it tends to jolt you when it goes off.  Instead, just take a peek at a clock from time to time.  Don't worry if your mind drifts.  When you notice this, just return to what you were doing, and continue.

Afterward, wait at least an hour before you engage in exercise, such as running.  Meditation actually causes the metabolism of your body (conversion of fuel to energy) to slow down.

Over time, notice if the amount of time you spend worrying, or feeling anxious, or feeling resentful or angry, or another negative feeling has reduced.  Notice your sleep patterns and appetite patterns, to observe whether there has been a change.  Work it into your way of life, and just make it a habit.

Vagus Nerve / Deep Breathing Technique  (Click)