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utilizes the body's natural relaxation response to counteract unwanted mental and physical symptoms.
It is a technique that teaches your body to respond to your verbal commands. These commands "tell" your body to relax and control breathing, blood pressure, heartbeat, and body temperature.
According to a meta-analysis of over 70 outcome studies published in Applied Psycho physiology and Biofeedback, autogenic training appeared to be an effective treatment for many different issues, including migraines, hypertension, asthma, somatization, anxiety, depression and dysthymia, and insomnia or other sleep issues.
Autogenic Training relates to both mental health and physical health. It can treat people who suffer from health issues such as insomnia, high blood pressure, and asthma.
First developed as a method of relaxation, autogenic training has been compared to yoga, hypnosis, and meditation in that it influences the body’s autonomic nervous system. The primary goal for this form of therapy is to train people to use the body's relaxation response on their own, as needed. Participants are taught to use this method to manage their emotional responses to stress and control physical symptoms such as blood pressure, heart rate, and rapid breathing. Sessions usually last about 15 to 20 minutes
I chose this therapy because I have never heard of this type of therapy. As I was researching this topic, it was said to be a good stress reliever and the techniques would be something I would try. This therapy is also beneficial for your mental and overall health.
References!!!
Autogenic training was developed in Germany by Johannes Schultz in the 1920s. A psychologist who studied under neurologist Oscar Vogt for several years, Schultz was influenced by many of his ideas. The two researched sleep and hypnosis together, finding that people experienced sensations of heaviness, warmth, and other signs of deep relaxation while hypnotized. Based on these findings, Schultz began formulating a systematic way for people to induce this relaxation response in order to improve their health, eventually creating autogenic training.
Diagnostic and statistical manual of mental disorders: DSM-5. (5th ed.). (2013). Washington, D.C.: American Psychiatric Association
Segal, J., & Smith, M. (2015, February 1). Panic Attacks and Panic Disorder. Retrieved from http://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm.
The trainee is encouraged to settle into a comfortable position—sitting upright, reclined, or lying down.The therapist begins by using verbal cues to guide the trainee's breathing and direct attention to certain parts of the trainee's body. The verbal cues can encourage sensations of heaviness and warmth, which can then lead to deep relaxation. The therapist might lead the cues, have the trainee repeat them, or have the trainee say them silently, depending on the level of training the individual has received.
Some verbal cues include am completely calm (say once).
My right arm is heavy (say six times).
I am completely calm (say once).
My right arm is warm (say six times).