Autogenic training: self -hypnosis for everyday life
Autogenic training: self -hypnosis for everyday life
In a world that is characterized by stress and restlessness, many are looking for effective ways to relax and inner calm. Autogenic training, a form of self -hypnosis, offers a scientifically sound approach to achieve exactly this goal. This method, which was developed in the early 20th centuries, is based on the premise that the mind is able to bring about a state of profound physical and psychological relaxation. In view of the increasing recognition in the scientific community, our article investigates how effective autogenic training really is, especially with regard to coping with stress. We illuminate both historical development and the theoretical foundations as well as the effectiveness of this technology confirmed by research. In addition, we offer practical instructions to integrate autogenic training step by step into everyday life and thus lay the foundation for an improved quality of life. Immerse yourself 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 auto -suggestive exercises, was developed in the early 1920s by the Berlin psychiatrist Johannes Heinrich Schultz. Schultz discovered that people who were transferred in hypnosis reported pleasant physical sensations. He then developed a systematic exercise program with which individuals can cause these sensations themselves without hypnosis. Schultz was significantly influenced by the experimental work on the self -hypnosis of his teacher Oskar Vogt.
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 that promotes psychological and physical well -being. This technique relies on the power of the idea and self -supervision to get into a state of calm. It typically includes exercises that focus on severe and heat sensations in different parts of the body, which is to achieve deep relaxation.
Autogenic training is divided into two stages: the lower level and the upper level . The lower school aims to achieve physical relaxation through simple self -suggestions. This includes exercises that concentrate on severe and heat perceptions of the limbs, heartbeat, breathing, abdominal and head heat. The aim is to deepen and increase psychological relaxation processes, for example through visualized exercises on personal development.
| level
| |
|---|---|
| lower level | physical relaxation through self -suggestion |
| upper level | Psychological relaxation and personal development |
at is considered easy to learn and can be used independently after the initial learning phase. It is used in various areas, including coping with stress, reducing fears, improvement in sleep quality and promoting general health.
autogenic training has found scientific recognition and is often used as part of psychotherapy and psychosomatics. Various studies show its effectiveness in the reduction of stress and fear as well as in improving well -being with regular use.
- developed by John Heinrich Schultz in the 1920s
- is based on the principle of self -suggestion to generate physical relaxation
- divided in lower and upper level with specific goals for physical and psychological relaxation
Scientific assessment: Effectiveness of autogenic training in stress management
Several scientific studies attest to autogenic training (AT) a significant effectiveness in coping with stress and promoting relaxation. Research work that deals with the effects of the AT consistently confirm a reduction in stress symptoms and an improvement in general well -being with regular use.
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 demonstrated in various studies. These parameters are considered indicators of the body's stress. Studies show that at the heart rate and blood pressure, which indicates 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. The participants of AT programs often report increased stress resistance, improved sleep quality and a decrease in anxiety symptoms. These psychological improvements contribute significantly to the stress coping.
- Improvement of the ability to concentrate
- reduction of psychosomatic complaints
- increased performance and improved mood
A meta-analysis that examined the effectiveness of autogenic training in various contexts confirmed the positive effect of the AT in the stress reduction. It became clear that the effects are detectable for both short -term and long -term application. The long -term effects in particular represent a significant advantage of the AT because they indicate a sustainable improvement in dealing with stress.
| area
| |
|---|---|
| physiological marker | reduction of heart rate & blood pressure, reduction of cortisol |
| Psychological health | Improvement of sleep quality, stress resistance & mood |
Research underlines that autogenic training is an effective means of coping with stress, with positive effects on both psychological and physiological level. It becomes clear that at plays an important role in preventive health promotion and represents a valuable technology to improve the quality of life.
Practical instructions: Step-by-step implementation of autogenic training in everyday life
autogenic training (AT) is a relaxation technique based on self -hypnosis and car for cars to promote relaxation and reduce stress. The implementation of AT into daily life requires systematic exercise and can be divided into three main phases: preparation, practice and deepening. Each of these steps is essential for the successful use of AT.
preparation phase:
- Choose a quiet, trouble -free place.
- plan the exercise at fixed times, preferably in the morning and in the evening.
- take a comfortable attitude, either while sitting or lying.
- opt for a short formula or affirmation that is repeated during the exercise.
exercise phase:
- start with deep, calm breaths to relax the body.
- concentrate on the selected formula and repeat it mentally.
- visualize the effect of the formula on your body (e.g. heat or severity).
- carry out the exercise regularly for 5-10 minutes a day.
deepening phase:
- gradually expand the practice time to 20 minutes.
- integrate special exercises for different parts of the body to intensify the effect.
- use AT techniques specifically in stressful situations.
- Experience the progressive relaxation effects at a physical and psychological level.
The effectiveness of autogenic training requires continuity and patience. Progresses often only appear after regular practice over several weeks. In order to optimally use the advantages, it can be helpful to consider additional professional guidance or to participate in special courses. The adaptation of the methods to personal needs and preferences is central.
In summary, it can be stated that autogenic training is a valuable and scientifically well -founded self -help method that can effectively contribute to the stress of coping and improving the quality of life. Due to its sound historical development and the well -founded theoretical framework, it offers a well -thought -out approach to self -hypnosis, which is particularly valuable in today's fast -moving times. The scientific evaluation underlines the positive effects on the mental and physical state of the user, while practical instructions enable easy integration into everyday life. However, it remains important to continuously deal with your own practice and possibly look for professional guidance in order to be able 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 the regular and conscientious application.sources and further literature
references
- Schultz, J.H. (1932). The autogenic training (concentrative self -voltage) . Thieme.
- Stetter, F., & Kupper, S. (2002). autogenic training: a guide for practice. psychotherapist, 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-analytical review of the effectiveness of autogenic training as part of health promotion and prevention. Journal of Health Psychology, 17 (3), 162-169.
further literature
- Stetter, F. (2013). Autogenic training - theoretical basics and instructions for practice. Stuttgart: Schattauer.
- Hoffmann, B. (2010). autogenic training & progressive relaxation: relaxation procedure for special school education. Munich: Ernst Reinhardt Verlag.
- Wallnöfer, H. (1990). Autogenic training: Handbook for practice with children and adolescents. Weinheim: Beltz.