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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:

  2. Johannes H. Schultz introduced AT in 1932.

  3. It relies on self-statements of heaviness and warmth in different body parts.
  4. This practice affects the nervous system, particularly the sympathetic and parasympathetic systems.
  5. AT has demonstrated positive impacts on stress reduction and various conditions.

  6. AT's Potential Benefits:

  7. Stress Reduction: AT can combat stress and nervous tension.

  8. Health Conditions: AT may alleviate headaches, heart conditions, high blood pressure, sleep disturbances, and more.
  9. Chronic Pain Management: AT can provide relief to individuals with chronic pain.
  10. General Relaxation: AT promotes calmness, relaxation, and enhanced focus.

  11. Safety and Considerations:

  12. AT is typically safe for most individuals.

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

  17. AT Exercise:

  18. 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.

  19. Deep Breathing: Take a few slow, deep breaths using diaphragmatic breathing.
  20. Mantras: Repeat calming and relaxing phrases focused on heaviness, warmth, and relaxation in arms, legs, and other specific body regions.
  21. Relaxation: Allow yourself to experience a sense of relaxation and calmness as you repeat the mantras.
  22. End of Session: When ready, end the session by saying, "I am now fully alert, breathing normally, with eyes wide open."

  23. AT Audio Resources:

  24. Consider using audio guides with relaxation instructions for practicing AT.

  25. Audio tools like the free MP3 file from McMaster University in Canada can guide you effectively.

  26. Seeking Professional Guidance:

  27. Consult your doctor if self-help relaxation methods don't alleviate your symptoms.

  28. Seek guidance from a mental health professional for further assistance with AT.
  29. Talk with your family, friends, teachers, or school counselor if you have concerns about approaching your doctor or feel uncertain about it.
  30. Effective treatments are available for mental and physical conditions, and seeking help can accelerate your recovery.
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