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.
AT's Development and Mechanism:
Johannes H. Schultz introduced AT in 1932.
AT has demonstrated positive impacts on stress reduction and various conditions.
AT's Potential Benefits:
Stress Reduction: AT can combat stress and nervous tension.
General Relaxation: AT promotes calmness, relaxation, and enhanced focus.
Safety and Considerations:
AT is typically safe for most individuals.
If you experience extreme or negative reactions, practicing AT should be stopped and discussed with your doctor.
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.
End of Session: When ready, end the session by saying, "I am now fully alert, breathing normally, with eyes wide open."
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.
Seeking Professional Guidance:
Consult your doctor if self-help relaxation methods don't alleviate your symptoms.