How to Practice Autogenic Training for Relaxation

How to Practice Autogenic Training for Relaxation Social Anxiety Disorder Coping Print Autogenic Training for Reducing Anxiety By Arlin Cuncic Arlin Cuncic, MA, is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder and 7 Weeks to Reduce Anxiety. Learn about our editorial policy Arlin Cuncic Medically reviewed by Medically reviewed by Steven Gans, MD on October 20, 2015 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on November 29, 2019 Social Anxiety Disorder Overview Symptoms & Diagnosis Causes Treatment Living With In Children Autogenic training can help you to relax in a variety of situations. Paul Bradbury/Caiaimage/Getty Images In This Article Table of Contents Expand Overview Social Anxiety Disorder How to Practice Autogenic Training View All Autogenic training is a type of relaxation technique that can be used to help reduce anxiety, including that experienced as part of social anxiety disorder (SAD). It can be incorporated into regular treatment such as cognitive-behavioral therapy (CBT) or used on your own as a self-help strategy.?? What Is Autogenic Training? Autogenic training is a relaxation technique first introduced by German psychiatrist Johannes Heinrich Schultz in 1932.?? Schultz noticed that individuals undergoing hypnosis entered a relaxed state in which they experienced feelings of heaviness and warmth, and he sought to recreate that state in people to reduce tension and anxiety. Autogenic training works through a series of self-statements about heaviness and warmth in different parts of the body. Through this process,  a positive effect is induced on the autonomic nervous system. Although less well-known than other relaxation techniques  such as progressive muscle relaxation and guided imagery, a meta-analytic study in 2008 found the efficacy of autogenic training in the treatment of anxiety.?? Use of Autogenic Training in Easing SAD Symptoms In terms of social anxiety disorder, autogenic training may aid in relaxation and help to reduce symptoms of anxiety when combined with other forms of treatment. Just as with other forms of relaxation training, autogenic training may help you to feel calm and relaxed in social and performance situations.??   If you practice autogenic training often enough, the simple words I am completely calm may be enough to induce a state of relaxation. If you struggle with medical conditions or significant psychiatric conditions, consult with your doctor prior to beginning any type of relaxation training exercise. Prep for Relaxation Before you start, follow these instructions to prepare yourself for relaxation:Find a quiet place free from distractions.Lie on the floor or recline in a chair.Loosen any tight clothing and remove glasses or contacts.Rest your hands in your lap or on the arms of the chair. How to Practice Autogenic Training Follow these steps to practice autogenic training: Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing. Quietly say to yourself, I am completely calm.Focus attention on your arms. Quietly and slowly repeat to yourself six times, My arms are very heavy. Then quietly say to yourself, I am completely calm.Refocus attention on your arms. Quietly and slowly repeat to yourself six times, My arms are very warm. Then quietly say to yourself, I am completely calm.Focus attention on your legs. Quietly and slowly repeat to yourself six times, My legs are very heavy. Then quietly say to yourself, I am completely calm.Refocus attention on your legs. Quietly and slowly repeat to yourself six times, My legs are very warm. Then quietly say to yourself, I am completely calm.Quietly and slowly repeat to yourself six times, My heartbeat is calm and regular. Then quietly say to yourself, I am completely calm.Quietly and slowly repeat to yourself six times, My breathing is calm and regular. Then q uietly say to yourself, I am completely calm.Quietly and slowly repeat to yourself six times, My abdomen is warm. Then quietly say to yourself, I am completely calm.Quietly and slowly repeat to yourself six times, My forehead is pleasantly cool. Then quietly say to yourself, I am completely calm.Enjoy the feeling of relaxation, warmth, and heaviness. When you are ready, quietly say to yourself, Arms firm, breathe deeply, eyes open. In addition to following these instructions, you may consider using a voice recording, such as the free MP3 audio file offered by McMaster University, in Ontario Canada, with directions on practicing autogenic training.?? The use of an audio recording will allow you to fully relax and concentrate on the technique. Be sure to stop autogenic training and consult your doctor if you experience feelings of extreme anxiety or restlessness or any other adverse effects during or after practicing autogenic training. A Word From Verywell Severe social anxiety is not something you have to live with. If you find that self-help relaxation exercises are not making a difference in your symptoms, it is important to visit your doctor and ask for a referral to a mental health professional. If you feel too nervous or scared to approach your doctor, try confiding in a family member, friend, teacher, or school counselorâ€"whoever you feel that you would be comfortable enough with to share. There are effective treatments for this type of anxiety. The sooner you seek help, the sooner you can feel better. The Best Treatments for Social Anxiety Disorder