Beat Stress by Practicing This Relaxation Technique
We are living in an extremely stressful
time. The coronavirus pandemic continues triggering fear, stress,
frustration, and anxiety in people everywhere. It has taken an emotional
toll on all of us. People with preexisting anxiety disorders are
finding it harder and harder to cope with the ongoing mental stress and
uncertainly caused by the pandemic. Learning how to manage our stress is
now more important than ever.
Many effective and well-known relaxation
exercises can help you cope with stress – from meditation and yoga to
progressive muscle relaxation. One of the most comprehensive self-help
approaches aimed at reducing anxiety is called autogenic training.
Autogenic training is a wonderful relaxation technique that helps focus
your mind on positive feelings and allows your body to relax and
de-stress. It was first introduced by German psychiatrist Johannes
Heinrich Schultz in 1932.
Schultz noticed that people experiencing
hypnosis tend to enter a relaxed state where they feel calm and at ease.
The psychiatrist then tried to recreate a similar state in people to
help lessen their anxieties and stress.
How Does Autogenic Training Work?
Autogenic training works by repeating a series of statements about
calmness and warmth in different parts of the body. It can be used for
managing the symptoms of anxiety and promotes a positive effect on the
nervous system. A 2008 study found that relaxation exercises like
autogenic training can be effective in treating symptoms of anxiety.
Health experts say that practicing autogenic training regularly can also
help manage daily stress and even panic attacks. In fact, mental health
professionals are using this terrific relaxation exercise in counseling
sessions to help people combat their feelings of extreme anxiety.
How to Practice Autogenic Training
Practicing autogenic training is quite
easy. Before you begin, though, make a few preparations. Firstly, find a
quiet place where you are alone. Lie on a chair or sofa. Even the floor
will work. If you have a garden, you can lie down there, too. Make
yourself comfortable and rest your hands on the chair or at your sides.
Make sure that you remove glasses, contacts, or any tight clothing
before you start the training session.
Now, follow these step-by-step instructions:
* Start by taking a few slow, even breaths. Once you have arrived at a
steady pattern of breathing, quietly tell yourself, "I am completely
calm." Don’t think about anything else. Just keep repeating this
sentence to yourself a few times quietly, and you should start feeling a
little more relaxed.
* Now, focus your attention on different parts of your body. For
example, you can start with your arm and say, “My arm is very warm. I am
completely calm,” to yourself. Repeat this six or seven times. Make
sure that your breathing is slow and controlled. Do the same thing with
your other arm and the legs.
* Next, shift your attention to your heartbeat. Keeping your breathing
slow and steady, and tell yourself, "My breathing is calm and regular."
And then say, “I am completely calm.” Now, continue the same process
with the other parts of your body like the abdomen, the chest, and even
the forehead ("My forehead is pleasantly cool”). Whenever you focus on
each part, make sure that you stress the words “relaxed,” “cool,” or
“warm” in your sentences. Always end with the lines "I am completely
calm,” whenever you are focusing on each part of the body.
* Let the feelings of warmth, calmness, heaviness, and relaxation sweep
over you. Close your eyes and savor those feelings. Once you feel you
are ready to get up, tell yourself quietly, “Eyes open. Breathe deeply.”
In addition to these steps, you can also
try listening to a voice recording with directions, preferably in
headphones. This will allow you to simply focus on the technique without
having to repeat the sentences yourself. 
Try practicing autogenic training for a few
weeks, and you should start noticing a difference in your mental state.
If you feel no reduction in your feelings of anxiety, stress,
frustration, or sadness, despite practicing autogenic training for
weeks, it’s probably time to try something else or see a mental health
professional that can assess your situation better.