Autogenic training: self-hypnosis for everyday life

Autogenic training: self-hypnosis for everyday life

In a world characterized by stress and restlessness, many are looking for effective ways to relax and find inner peace. Autogenic training, a form of self-hypnosis, offers a scientifically based approach to achieve exactly this goal. This method, developed in the early 20th centuries, is based on the premise that the mind is able to induce a state of profound physical and psychological relaxation. With increasing recognition in the scientific community, our article examines how effective autogenic training really is, particularly in relation to stress management. We examine the historical development and theoretical foundations as well as the effectiveness of this technology confirmed by research. We also offer practical instructions for integrating autogenic training step by step into everyday life and thus laying the foundation for an improved quality of life. Immerse yourself with us in the world of autogenic training and discover how self-hypnosis can influence your daily well-being.

Basics of autogenic training: historical development and theoretical background

Autogenic training (AT), a relaxation technique based on autosuggestive exercises, was developed in the early 1920s by the Berlin psychiatrist Johannes Heinrich Schultz. Schultz discovered that people who were placed under hypnosis reported pleasant physical sensations. He then developed a systematic exercise program that allows individuals to produce these sensations themselves, without hypnosis. Schultz was significantly influenced by his teacher Oskar Vogt's experimental work on self-hypnosis.

Theoretical background:Autogenic training is based on the premise that there is a natural connection between the body and the mind. Mental exercises are intended to trigger a relaxation reaction in the body, which promotes psychological and physical well-being. This technique relies on the power of imagination and self-suggestion to reach a state of calm. It typically includes exercises that focus on sensations of heaviness and warmth in different parts of the body, aiming to achieve deep relaxation.

Autogenic training is divided into two stages: theLower leveland theHigh school. The lower level aims to achieve physical relaxation through simple self-suggestions. This includes exercises that focus on limb weight and warmth sensations, heart rate, breathing, abdominal and head warmth. The aim of the upper level is to deepen and strengthen psychological relaxation processes, for example through visualized exercises for personality development.

AT is considered easy to learn and can be used independently after the initial learning phase. It is used in a variety of areas, including managing stress, reducing anxiety, improving sleep quality, and promoting overall health.

Autogenic training has received scientific recognition and is often used as part of psychotherapy and psychosomatics. Various studies prove its effectiveness in reducing stress and anxiety as well as improving well-being when used regularly.

• Entwickelt von Johannes Heinrich Schultz in den 1920er Jahren
• Basiert auf dem Prinzip der Selbstsuggestion zur Erzeugung physikalischer Entspannung
• Unterteilt in Unter- und Oberstufe mit spezifischen Zielen zur körperlichen und psychischen Entspannung

Scientific evaluation: Effectiveness of autogenic training in stress management

Several scientific studies attest that autogenic training (AT) is significantly effective in managing stress and promoting relaxation. Research examining the effects of AT consistently confirms a reduction in stress symptoms and an improvement in general well-being when used regularly.

Effects on physiological stress markers:The positive effect of autogenic training on physiological parameters such as heart rate, blood pressure and cortisol levels has been proven in various studies. These parameters are considered indicators of the body's stress state. Studies show that AT can lower heart rate and blood pressure, indicating a reduction in the sympathetic nervous system, which is activated in stressful situations.

Psychological effects:In addition to physiological effects, autogenic training also has significant effects on mental health. Participants in AT programs often report increased stress resistance, improved sleep quality, and a decrease in anxiety symptoms. These psychological improvements contribute significantly to stress management.

• Verbesserung der Konzentrationsfähigkeit
• Reduktion von psychosomatischen Beschwerden
• Erhöhte Leistungsfähigkeit und verbesserte Stimmungslage

A meta-analysis that examined the effectiveness of autogenic training in various contexts confirmed the positive effect of AT in reducing stress. It became clear that the effects can be demonstrated both for short-term and long-term use. The long-term effects in particular represent a significant advantage of AT, as they indicate a lasting improvement in dealing with stress.

Research highlights that autogenic training is an effective tool for stress management, with positive effects on both a psychological and physiological level. It is clear that AT plays an important role in preventive health promotion and represents a valuable technique for improving quality of life.

Practical Guide: Step-by-step implementation of Autogenic Training in daily life

Autogenic training (AT) is a relaxation technique based on self-hypnosis and autosuggestion to promote relaxation and reduce stress. Implementing AT into daily life requires systematic practice and can be divided into three main phases: preparation, practice and consolidation. Each of these steps is essential to the successful application of AT.

Preparatory phase:

• Wähle einen ruhigen, störungsfreien Ort.
• Plane die Übung zu festen Zeiten ein, vorzugsweise morgens und abends.
• Nehme eine bequeme Haltung ein, entweder im Sitzen oder Liegen.
• Entscheide dich für eine kurze Formel oder Affirmation, die während der Übung wiederholt wird.

Practice phase:

• Beginne mit tiefen, ruhigen Atemzügen, um den Körper zu entspannen.
• Konzentriere dich auf die gewählte Formel und wiederhole diese mental.
• Visualisiere die Wirkung der Formel auf deinen Körper (z.B. Wärme oder Schwere).
• Führe die Übung regelmäßig für 5-10 Minuten täglich durch.

Deepening phase:

• Erweitere die Übungszeit schrittweise auf bis zu 20 Minuten.
• Integriere spezielle Übungen für verschiedene Körperteile, um die Wirkung zu intensivieren.
• Nutze AT-Techniken gezielt bei Stresssituationen.
• Erfahre die progressiven Entspannungseffekte auf physischer und psychischer Ebene.

The effectiveness of autogenic training requires continuity and patience. Progress often only occurs after regular practice over several weeks. To get the most out of the benefits, it may be helpful to consider additional professional guidance or take specialized courses. Adapting the methods to personal needs and preferences is central.

In summary, it can be stated that autogenic training is a valuable and scientifically based self-help method that can effectively contribute to stress management and improving quality of life. Through its sound historical development and sound theoretical framework, it offers a thoughtful approach to self-hypnosis that is particularly valuable in today's fast-paced times. The scientific evaluation underlines the positive effects on the psychological and physical state of the user, while the practical instructions enable easy integration into everyday life. However, it remains important to continually engage with your own practice and possibly seek professional guidance in order to exploit the full potential of autogenic training. Ultimately, autogenic training offers each individual a powerful tool for self-care, the success of which depends largely on regular and conscientious use.

Sources and further literature

References

• Schultz, J.H. (1932). Das autogene Training (konzentrative Selbstentspannung). Thieme.
• Stetter, F., & Kupper, S. (2002). Autogenes Training: Ein Leitfaden für die Praxis. Psychotherapeut, 47(2), 67-77.

Scientific studies

• Linden, W., Lenz, J.W., & Con, A.H. (1994). The efficacy of autogenic relaxation in health care professionals during work hours. Journal of Behavioral Medicine, 17(3), 245-258.
• de Paula Couto, M.C.P., Ziegelmann, P.K., & Ertel, S. (2009). Meta-analytische Überprüfung der Wirksamkeit des Autogenen Trainings im Rahmen der Gesundheitsförderung und Prävention. Zeitschrift für Gesundheitspsychologie, 17(3), 162-169.

Further reading

• Stetter, F. (2013). Autogenes Training – Theoretische Grundlagen und Anleitung für die Praxis. Stuttgart: Schattauer.
• Hoffmann, B. (2010). Autogenes Training & Progressive Relaxation: Entspannungsverfahren für die Sonderschulpädagogik. München: Ernst Reinhardt Verlag.
• Wallnöfer, H. (1990). Autogenes Training: Handbuch für die Praxis mit Kindern und Jugendlichen. Weinheim: Beltz.