Comprehensive Stress Management Chapter 9

Autogenics . . .a relaxation technique that uses exercises to bring about the sensations of heaviness and warmth in the limbs and torso and then uses relaxing images to expand physical relaxation to the mind.

Physiological Benefits of Autogenics Training Decrease in heart rate, breathing rate, muscle tension, and serum cholesterol. Increase in alpha brain waves and blood flow to the arms and legs. Helps people with migraines, hypertension, and insomnia. May also help with other ailments such as bronchial asthma, diabetes, ulcers, and low back pain.

Psychological Benefits of Autogenics Training aids in pain management reduces anxiety and tension decreases tiredness increases resistance to stress

Preparing for Autogenics Prerequisites high motivation and cooperation self-direction and self-control conducive body posture minimal external stimuli Body Positions reclined seated

Six Initial Stages of Autogenics Training (body relaxation) Heaviness in the arms and legs Warmth in the arms and legs Heartbeat Respiration Warmth in the solar plexus and abdomen Coolness in the forehead

Learning to do Autogenic Meditation (mind relaxation) Rotate eyeballs inward and upward Visualize images of relaxing scenes (progression from simple to complex) visualize one color visualize colors making pictures visualize one object against a dark background visualize abstract ideas (e.g., freedom) focus on feelings while visualizing yourself in various situations visualize other people

Put it all together Assume a relaxed position in a quiet place Use the Autogenics Training Experience described in the text, chapter 9, to relax the body relax the mind (imagery) gradually return to a normal state