Stress Relief

How Autogenics Helps Stress

May 1, 2020 By admin

Have you heard of Autogenics? Developed by a German psychiatrist, it’s a relaxation training technique which anyone can learn — and it’s effective for easing feelings of stress and anxiety. It works by using a series of statements that create feelings of heaviness and warmth in different areas of the body. This has a relaxing effect on the nervous system.

A simple script that is often found online is (the following can be found at https://www.verywellmind.com/how-to-practice-autogenic-training-for-relaxation-3024387 ):

Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing. Quietly say to yourself, “I am completely calm.”

Focus attention on your arms. Quietly and slowly repeat to yourself six times, “My arms are very heavy.” Then quietly say to yourself, “I am completely calm.”

Refocus attention on your arms. Quietly and slowly repeat to yourself six times, “My arms are very warm.” Then quietly say to yourself, “I am completely calm.”

Focus attention on your legs. Quietly and slowly repeat to yourself six times, “My legs are very heavy.” Then quietly say to yourself, “I am completely calm.”

Refocus attention on your legs. Quietly and slowly repeat to yourself six times, “My legs are very warm.” Then quietly say to yourself, “I am completely calm.”

Quietly and slowly repeat to yourself six times, “My heartbeat is calm and regular.” Then quietly say to yourself, “I am completely calm.”

Quietly and slowly repeat to yourself six times, “My breathing is calm and regular.” Then quietly say to yourself,” I am completely calm.”

Quietly and slowly repeat to yourself six times, “My abdomen is warm.” Then quietly say to yourself, “I am completely calm.”

Quietly and slowly repeat to yourself six times, “My forehead is pleasantly cool.” Then quietly say to yourself, “I am completely calm.”

Enjoy the feeling of relaxation, warmth, and heaviness. When you are ready, quietly say to yourself, “Arms firm, breathe deeply, eyes open.”

Autogenic training is known to reduce the experience of anxiety and help you to feel calm in situations that you might usually find very stressful — such as social events or performances. It becomes more effective the more you practice it. So eventually a simple, single statement could be enough to induce a conditioned state of relaxation at any time.

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