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Stress Management - Chapter 18
Transcript of Stress Management - Chapter 18
Antogenics Describe how autogenics works for relaxation
Explain the health-related benefits of autogenics
Experience the benefits of autogenics Student Objectives Autogenics Self-directed relaxation using suggestions to create feelings such as warmth and heaviness in the body
Putting yourself in a hypnotic state through the power of suggestion Background of Autogenic Training (AT) Developed by Oskar Vogt and continued by Johannes Schultz
Designed to activate the PNS by using suggestions focused on warmth and heaviness How Autogenics Works Vasodilation – the pleasant feeling of warmth in the extremities
Occurs when the impending threat has passed and there is longer a need to run or fight Benefits of Autogenics Reduce heart rate
Reduce respiratory rate
Help with anxiety, phobias, and hysteria
Increases performance Case Study in Autogenics A young woman suffered severely disturbing nightmares almost every night after a horrible car accident FYI Source: “The Treatment of Recalcitrant Post-traumatic Nightmares with Autogenic Training and Autogenic Abreaction: A Case Study,” by Micah R. Sadigh, Applied Psychophysiology and Biofeedback, 24(3) (1999): 203. Case Study in Autogenics By practicing autogenics regularly, the nightmares significantly reduced before finally diminishing
She also experienced positive changes in her anxiety and sleep patterns FYI A meta-analysis of AT found positive benefits to:
Functional sleep disorders
Many other maladies and variables Meta-Analysis of Autogenic Training Research Highlight Experiencing Autogenics Create favorable conditions
Have a passive attitude and don’t “try” to make anything happen
Can be done while lying on the floor or sitting in a chair Suggested sequence:
Focus on heaviness in the arms and legs
Focus on the warmth in the arms and legs Focus on the warmth and heaviness in the heart area
Focus on breathing
Focus on the coolness in the forehead Practice Autogenics in the late afternoon and just before you go to bed Autogenics LAB Answer the following question:
How did you feel before, during, and after the exercise?
How did you feel several hours after completing the exercise? Autogenics LAB Just before going to bed:
How did you feel before the exercise?
How quickly did you fall asleep?
How did you sleep and how refreshed were you upon waking up in the morning?
How did this differ from a typical night’s sleep? Autogenics LAB Key Points Autogenics is self-directed relaxation using suggestions
The pleasant feeling of warmth in the extremities can be explained as the vasodilation in response to PNS activation Studies have demonstrated the effectiveness of autogenic training on a variety of stress-related conditions
Several factors are important for the practice of autogenic training to be successful A simple autogenic script can be used to introduce you to autogenics Optional