Stress is a driving force in so many people’s lives and can impact every aspect of daily living if it’s not kept under control. There are lots of different ways to keep your stress levels down, including yoga, meditation, eating more fruits and vegetables, writing in a journal, and talking to a therapist. But if your current stress-fighting strategy hasn’t been working, it may be worth trying something new.
Here is some information about autogenic training and how it promotes natural stress relief.
What Is Autogenic Training?
Autogenic training is a type of relaxation technique that is designed to bring about a sense of calm in the body. A German psychologist named Johannes Heinrich Schultz is credited with developing this technique in the early 1900s.
It is a lesser-known relaxation technique and one that is often used in conjunction with other treatments, such as cognitive behavioral therapy. It works by using self-statements about warmth and heaviness in various body parts. The goal is to create a positive effect in the mind that radiates through the nervous system and reduces stress and tension.
Possible Benefits of Autogenic Training
Therapists may use autogenic training as a natural approach to helping the body slow down its breathing and lower blood pressure. The goal is to increase feelings of wellbeing and find peace that comes from within oneself.
It is used to treat many health concerns, including depression, anxiety, sleep issues, migraines, high blood pressure, asthma, and pain. Researchers have studied its effects on patients who suffer from general anxiety disorder, social anxiety disorder, and insomnia.
How to Practice Autogenic Training
It is generally most effective to be introduced to autogenic training by a professional and then take what you learned for DIY self-care once you understand the basics. Once you are in a quiet and comfortable position, either lying down or sitting up, try to slow down your breathing and repeat a mantra to yourself, such as “I am calm, I am relaxed.”
From there, focus your attention on specific areas of your body, one at a time. You can repeat a phrase out-loud or to yourself, such as “My toes are heavy, I am calm,” followed by “My toes are warm, I am calm.” Then work your way up your body to mentally visit each part of your body with a sense of heaviness and warmth.
Autogenic training also helps you focus on your heartbeat and how calm and regular it feels beating in your chest. Other body parts that are commonly addressed with autogenic training are the abdomen and forehead. Overall, this is a very simple and straightforward technique that anyone can do essentially anywhere to promote peace and calmness. To get started on your own, you can even download an autogenic training app on your smartphone.
Learn about more ways to fight stress right here in the Seagate blog: