Relaxation through Autogenic Training

Autogenic training (AT) is a relaxation technique that utilizes the power of thought to induce a relaxed state in the body. Through specific phrases focusing on heaviness, warmth, and relaxation in various body areas, AT targets the body's nervous system to promote a calming effect.

1. AT's Development and Mechanism:

   • Johannes H. Schultz introduced AT in 1932.
   • It relies on self-statements of heaviness and warmth in different body parts.
   • This practice affects the nervous system, particularly the sympathetic and parasympathetic systems.
   • AT has demonstrated positive impacts on stress reduction and various conditions.

2. AT's Potential Benefits:

   • Stress Reduction: AT can combat stress and nervous tension.
   • Health Conditions: AT may alleviate headaches, heart conditions, high blood pressure, sleep disturbances, and more.
   • Chronic Pain Management: AT can provide relief to individuals with chronic pain.
   • General Relaxation: AT promotes calmness, relaxation, and enhanced focus.

3. Safety and Considerations:

   • AT is typically safe for most individuals.
   • However, it's not recommended for those with severe mental or psychotic conditions.
   • Consultation with a therapist is advisable before beginning AT.
   • AT acts as a relaxation technique and is not a medical treatment.
   • If you experience extreme or negative reactions, practicing AT should be stopped and discussed with your doctor.

4. AT Exercise:

   • Preparation: Find a quiet, distraction-free location. Lie comfortably or sit in a relaxed position. Loosen tight clothing and remove shoes. Place hands in a comfortable position.
   • Deep Breathing: Take a few slow, deep breaths using diaphragmatic breathing.
   • Mantras: Repeat calming and relaxing phrases focused on heaviness, warmth, and relaxation in arms, legs, and other specific body regions.
   • Relaxation: Allow yourself to experience a sense of relaxation and calmness as you repeat the mantras.
   • End of Session: When ready, end the session by saying, "I am now fully alert, breathing normally, with eyes wide open."

5. AT Audio Resources:

   • Consider using audio guides with relaxation instructions for practicing AT.
   • Audio tools like the free MP3 file from McMaster University in Canada can guide you effectively.

6. Seeking Professional Guidance:

   • Consult your doctor if self-help relaxation methods don't alleviate your symptoms.
   • Seek guidance from a mental health professional for further assistance with AT.
   • Talk with your family, friends, teachers, or school counselor if you have concerns about approaching your doctor or feel uncertain about it.
   • Effective treatments are available for mental and physical conditions, and seeking help can accelerate your recovery.