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Stress Management - Chapter 18

PHED Lecture
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Stress Management

on 20 February 2013

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Transcript of Stress Management - Chapter 18

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
Reduce tension
Help with anxiety, phobias, and hysteria
Helps insomnia
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:
Headaches
Asthma
Anxiety disorders
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:
Afternoon:
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
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