Autogenic training is a relaxation method that involves visualizing a relaxed state and communicating with your body. It can help you reduce anxiety, stress, and sleep better. The technique is not intended to replace medical treatment for mental health problems, but can be useful as a supplement.
Autogenic training is usually performed with a trained professional, but beginners can learn the techniques on their own. Before beginning, it’s a good idea to speak with a doctor to make sure that the autogenic training is right for you. You should also keep in mind that the training is not recommended for people suffering from severe emotional disorders.
To start the training, you should find a quiet room with no distractions. Sit up and relax your muscles. Put your hands in your lap. Take a deep breath and imagine that your body is warm and heavy. If you need help, talk with a therapist or a psychologist to get started.
After you feel comfortable, you should take out your glasses. Relax your muscles and let them go. Repeat the procedure until you feel a sense of relaxation. If you’re experiencing any discomfort, stop the training and consult a doctor.
Autogenic training can be effective in treating conditions like social anxiety disorder, coronary heart disease, and panic attacks. The process is slow and requires discipline. However, results will vary from person to person.
To begin, you should find a therapist or mental health professional who specializes in autogenics. They can guide you through the process and help you set up a regular practice. You can also find a practitioner online. Use a therapy directory to search for one near you.
Autogenics was first introduced by a German psychiatrist named Johannes Heinrich Schultz. He published a book on the subject in 1932. Although the technique is used to treat physical and psychological issues, it can lead to dissociative experiences and dreamlike states.
In addition to using the autogenics technique for reducing stress, you can use the formulas to help relieve anxiety. The procedure should be repeated at least once a day.
There are a variety of guided autogenic training lessons available, which you can download and use in the future. They are between 5 and 15 minutes long. This can make learning the technique easier. But remember, the results of the exercise will vary from person to person.
It takes a couple of weeks to learn a complete sequence, so you may want to work with a trained professional to develop your technique. You can also listen to a live script or a recording that will guide you through the steps.
For maximum results, you should practice for a total of fifteen minutes each day. Some therapists recommend performing the practice in the morning, lunchtime, and evening. When you are finished, you can monitor your progress by measuring your skin temperature.
Although you can learn the autogenics exercise on your own, it is not recommended for people with serious mental health issues. A trained professional will help you to assess your feelings and offer options for further treatment.
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