- Autogenic training
Autogenic training is a relaxation technique developed by the German psychiatrist Johannes Schultz and first published in 1932. The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set of visualisations that induce a state of
relaxation . Each session can be practiced in a position chosen amongst a set of recommended postures ("e.g." lying down, sitting meditation, sitting like a rag doll, "etc."). The technique can be used to alleviate many stress-inducedpsychosomatic disorders.Schultz emphasized parallels to techniques in
yoga andmeditation . It is a method for influencing one'sautonomic nervous system .Abbe Faria andEmile Coue are the forerunners of Schultz. There are many parallels toprogressive relaxation .Example of an autogenic training session
# sit in the meditative posture and scan the body
# "my left arm is heavy and warm" (repeat 3 times)
# "my arms and legs are heavy and warm" (repeat 3 times)
# "my heartbeat is calm and regular" (repeat 3 times)
# "my solar plexus is warm" (repeat 3 times)
# ...
# finish part one by cancelling
# start part two by repeating from steps 2 to cancelling
# part three repeat steps 2 to cancellingQuite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.
Effects of autogenic training
*Autogenic Training restores the balance between the activity of the
sympathetic (flight or fight) and theparasympathetic (rest and digest) branches of theautonomic nervous system Fact|date=March 2008. This has important health benefits, as the parasympathetic activity promotesdigestion and bowel movements, lowers theblood pressure , slows theheart rate , and promotes the functions of theimmune system Fact|date=March 2008.Counter-indications
Autogenic Training is counter-indicated, or needs to be adapted, for a series of conditions including: heart problems such as
myocardial infarction ,diabetes , psychotic conditions such asschizophrenia ,glaucoma , alcohol ordrug abuse ,epilepsy Fact|date=March 2008.Clinical Evidence
Autogenic training has been subject to clinical evaluation from its early days in Germany, and from the early 1980s worldwide. In 2002, a
meta-analysis of 60 studies was published in "Applied Psychophysiology and Biofeedback" (Stetter & Kupper 2002), finding significant positive effects of treatment when compared to normals over a number of diagnoses; finding these effects to be similar to best recommended rival therapies; and finding positive additional effects by patients, such as their perceived quality of life.In Japan, four researchers from the Tokyo Psychology and Counseling Service Center have formulated a measure for reporting clinical effectiveness of autogenic training (IMYK 2002).
References
** Luthe Dr W & Schultz Dr JH, "Autogenic Therapy", first published by Grune and Stratton, Inc., New York, (1969). Republished in (2001) by The British Autogenic Society. :In six volumes.:Vol. 1 Autogenic Methods :Vol. 2 Medical Applications :Vol. 3 Applications in Psychotherapy :Vol. 4 Research and Theory :Vol. 5 Dynamics of Autogenic Neutralisation :Vol. 6 Treatment with Autogenic Neutralisation
* Ikezuki, Miyauchi, Yamaguchi, and Koshikawa, (IMYK 2002). "Development of Autogenic Training Clinical Effectiveness Scale (ATCES)". In "Japanese Journal of Psychology" 72(6):475-481. [http://www.ncbi.nlm.nih.gov/pubmed/11977841 PubMed index 11977841] .
* Stetter & Kupper (2002). "Autogenic training: a meta-analysis of clinical outcome studies". In "Applied Psychophysiology and Biofeedback" 27(1):45-98. [http://www.ncbi.nlm.nih.gov/pubmed/12001885 PubMed index 12001885] .
External links
* [http://www.autogenic-therapy.org.uk/ The British Autogenic Society]
* [http://www.psicoter.es/ Spanish Society of Psychotherapy and the Institute for Autogenic Psychotherapy] (in Spanish)
* [http://brent.menninger.googlepages.com/autogenicphrasesexercise An audio version of the Autogenic Training]
* [http://www.guidetopsychology.com/autogen.htm Autogenics: A self-help training schedule.]
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