1. Comprehensive Stress Management
Chapter 9

2. 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.

3. 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.

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

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

6. 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

7. 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

8. 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