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Autogenic training – current tradition (not only) in stress management (re-published)
Autogenic training is a worldwide highly-appreciated relaxing method. Its simplicity and basic field of focus makes it very often used procedure in these stressful times. The traditional concept in a modern way may be an important element of our “anti-stress equipment”. Článek je k dispozici také v češtině - odkaz je uveden v úvodu a závěru anglické verze. Autogenic training (AT) was developed by the German neurologist J.H. Schultz, who was inspired by yoga and other procedures (autohypnosis - self-hypnosis, Jacobson's progressive muscle relaxation, Ideomotoric phenomena...). V češtině je článek k dispozici na tomto odkazu.TRADITION: The basic level of AT comprises:
The basic level of AT may also include individual affirmations, used in form of “inner talk” in relaxed state, that come from principles of autosuggestion. The higher level of AT works mainly with imaginations – for example colours, objects, values or feelings. The original basic-level training (the important part of AT focused on relaxation) was divided into individual steps and spreaded up to 2-3 months. It is recommended to do the training 10-15 minutes, 2-3 times a day. However, Schultz warns that it is important to be aware of progress of the individual trainee and therefore the effective range of training is between 1-30 minutes a day. It is recommended to do the training with your eyes closed and in one of relaxing position (sitting or lying. TODAY:Therapeutic practice and modern research confirm that the original concept of AT is a beneficial base (on the bio-psycho-social-model level). Training of AT is more suitable and more effective (more efficient and faster) with a psychotherapy professional supervising, however AT is safe enough form of relaxation that it is possible to train it by yourself. With a therapeutic supervision you may avoid a lot of mistakes and „blind alleys“. One is not always willing to find therapy, though, and relies on oneself. Also some doctors or psychologists unfortunately don't know AT or they don't do it. My personal note: In last few years (probably because of the socio-economic crisis) I have found how effective AT is in interviews with people, who expirience states of anxiety or sleep disorders. I also use supportive effect of AT in other problems – conditional psychosomatic problems, phobic states, OCD... or for self-development of patient/client. Especially, in cases of sleep disorders or states of anxiety, any non-pharmacological option is highy demanded not only by patients, but by doctors too. TRAINING:Symbolic aims of AT are “warm heart” (full of power, “fire”, vitality and healthy emotions) and “cool head” (clearly and rationally thinking, accepting intuitive and intelectual things). Real aims are strengthening of (a) immunity (digestive system) and (b) natural homeostatic functions of organism (secretion/excetrion by hollow organs, skin or breath, lymphatic and vascular system, etc.). Principles, which are used in modern version of AT, remain the same. Patient works with heaviness (muscle relaxation), warmth and total body relaxation. Nevertheless, the training is not as monotonous and strict as it was 90 years ago. Therapist more co-operates with client. He is looking for possible “tuning” of the traditional technique, that fits the best for the individual trainee.
Table I. The way of training AT
Table II. AT in certain time periods is very effective, especially for those who aim to achieve self-development
Unlike traditional conception, primary aspect is quality (“feeling good”) during the training and consistent observance of the training routine is secondary, today. It is appropriate to make certain “exercising schemes” after a while, but it is possible to modify their use (to one's age, day time, stress load, etc.). Human body works in many respects faster and more effectively than we are willing to admit. Majority of processes is happening without our knowledge (without our conscious control), but still highly effectively. If we aim to prevention (of somatic/chronic diseases, stress consequences, conditions of collapse, etc.), we are in many respects “only” able to rely on natural needs of the human organism to be “healthy and feel good”. The only thing, that remains, is not to “interfere” to our needs with conscious effort to increase the feeling of health, happiness and peace. For deeper understanding of minor changes in today's application towards traditional conception of training of AT, I recommend these areas: theory of motivation, theory of biological/somatic markers, “placebo effect”, neuroplasticity and its basic principle “use it or lose it”, quality resources from hypnotherapy area or use of imagination in therapeutic practice, etc. If this article contributes to urge of reader to actively work on his psycho-somatic health, it fulfilled its purpose... Wishing permanent health and peace to you all, Pavel Humpolíček
Translated from: http://psychologon.cz/component/content/article/14-psycholog-online/14-autogenni-trenink-stale-aktualnejsi-tradice-pri-zvladani-stresu Translated by: Andrea Šťastná, Šárka Nováková
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