autohypnosis
being able to place oneself in a hypnotic state
autogenic training
a relaxation technique that involves a sensation of heaviness, warmth, and tingling in the limbs
How is meditation different then autogenic training
Meditation uses the mind to relax the body. Autogenic training uses the bodily sensations of heaviness and warmth to first relax the body and then expand this relaxed state to the mind by the use of imagery.
Autogenic
self-generating
who benefits the most from autogenic training
people with an internal locus of control
Physiological Changes from autogenic training
Heart rate, respiratory rate, muscle tension, and serum-cholesterol level all decrease. Alpha brain waves and blood flow to the arms and legs increase.
Psychological effects of autogenic training
Autogenics has also been effective in treating people of all ages who experience anxiety.
autogenic training with underlying mental health problems
people with psychological problems who employ autogenics to alleviate these problems should do so in clinical situations with trained clinicians (e.g., a clinical psychologist or psychiatrist).
prerequisites for autogenic training
High motivation and cooperation.
A reasonable degree of self-direction and self-control.
Maintenance of particular body posture conducive to success (see "Body Position," below).
Reduction of external stimuli to a minimum and mental focusing on the process to the exclusion of the external environment.
Concentrated attention on the bodily sensations.
Body positions for autogenic training
lying down
in a chair with back support
in a chair without back support
autogenic reclining position
lie on your back, feet slightly apart, toes pointing away from the body. Cushion any part of the body that feels uncomfortable. Use blankets or pillows for cushioning, but be careful not to misalign the body (e.g., by using pillows under the head that make the chin almost touch the chest). Your arms should lie alongside your body but not touch it, with a slight bend at the elbows and the palms facing upward
Seated position with back support autogenic training
you buttocks should be against the back of the chair, and the seat of the chair should be long enough to support your thighs. Your arms, hands, and fingers may relax on the arms of the chair or be supported in your lap.
Seated position without back support autogenic training
it at the forward part of the chair with your arms supported on your thighs, hands and fingers dangling loosely. The head hangs loosely, with the chin near the chest. Your feet should be placed at shoulder width, slightly forward of your knees.
Six initial stages of autogenic training
Focus on sensations of heaviness throughout the arms and legs (beginning with the dominant arm or leg).
Focus on sensations of warmth throughout the arms and legs (beginning with the dominant arm or leg).
Focus on sensations of warmth and heaviness in the area of the heart.
Focus on slow, calm breathing.
Focus on sensations of warmth in the abdomen.
Focus on sensations of coolness in the forehead.
Before moving onto the next stage of autogenic training, what do you have to do
The stages are sequential; you need to master the skills of each stage before practicing the next
How long does it take to get proficient at autogenic training
several months or more
how long should you practice autogenic training daily
10-40 minutes
will practicing autogenic training with the idea of mastering it in a few months lead to better results?
No. Trying too hard will interfere with learning the skills. Proceed at your own pace, moving to the next stage only after you have mastered the previous stage.
What is presented in one autogenic training exercise?
each of the six initial stages is presented at one sitting and that visualization is also a part of this exercise
How many times should you practice autogenic training daily?
This exercise should be practiced at least once daily but preferably twice: once upon waking and once just before dinner.
Imagery's role in autogenic training
autogenic training employs images of relaxing scenes to translate body relaxation into mind relaxation.
autogenic meditation
visualization of relaxing images used during autogenic training
How to visualize relaxing images during autogenic training?
begin by rotating your eyeballs inward and upward as if you are attempting to look at your own forehead.
The next step involves practicing visualizing one color in your whole field of vision—any color you choose.
Next, visualize colors making pictures. When that is accomplished, practice visualizing one object against a dark background. This object should be seen clearly, be immobile, and be viewed for a long duration
After visualizing what is the next phase of the imagery phase of autogenic training?
he next phase of autogenic meditation instructs you to visualize abstract ideas (such as freedom). This phase usually runs from two to six weeks.
Following visualizing abstract ideas, what should you do next in autogenic training?
The next phase involves the visualization of other people, first neutral people (e.g., a storekeeper you know), then family or friends.
Physiological effects of imagery?
When children and adolescents with chronic headaches were taught imagery, 88 percent reported a decrease in the frequency of their headaches, and 26 percent said they were headache-free after learning how to use imagery.
Phycological effects of Imagery
l effects. For example, when sexual assault survivors with posttraumatic stress disorder (PTSD) and chronic nightmares learned imagery, they slept better and experienced a decrease in PTSD severity.41 Imagery has also been found to help both older adults with mild or moderate depression42 and breast cancer patients to decrease their anxiety and depression. Additionaly, this
Bracing
g: the muscles contracted, the body ready for some action it seldom takes. As McGuigan states, "The person who falls victim to stressors reflexively reacts to them, often emotionally. If such muscular reactions are prolonged, as they often are, they can eventually lead to the malfunction of some system of the body. Such chronic overtension may lead to a variety of psychosomatic (somatoform) and psychiatric disorders."47
progressive relaxation
A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called neuromuscular relaxation or Jacobsonian relaxation.
neuromuscular relaxation
A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called progressive relaxation or Jacobsonian relaxation.
Jacobsonian relaxation
A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called progressive relaxation or neuromuscular relaxation.
Physiological benefits of progressive relaxation
Brown states that learned relaxation of skeletal muscles can be generalized to smooth muscles, causing relaxation of the gastrointestinal and cardiovascular system
When diabetics were trained in stress management techniques that included progressive relaxation, 32 percent had lower than their baseline levels of HbA1c, a marker for blood glucose, compared to only 12 percent of control subjects at 12 months after the program.65
psychological benefits of progressive relaxation
depression66 and anxiety67,68 were lessened in people trained in progressive relaxation. Even insomniacs were helped to sleep by using this relaxation technique.69 Alcoholism70 and even batting slumps71 were aided by regular practice of progressive relaxation.
Perquisites of Progressive relaxation
When learning progressive relaxation, seek a relatively quiet, distraction-free environment.
Make sure you remove or loosen any tight clothing or jewelry and that the room is warm. It is difficult to relax in a cold environment, because the blood doesn't readily travel to cold extremities. Removing your shoes is also advisable.
s. Don't contract a muscle that is strained, pained, or cramped. There's always another day. Lastly, if you have high blood pressure, try a different relaxation technique since contractions can raise systolic blood pressure.
Body position for progressive relaxation
stretch out on the floor . The idea is to have your body supported by the floor rather than by your muscles
let your arms and legs go.
rest your
hands on your abdomen or at your sides, and your legs and feet will most likely rotate outward.
CAM
Complementary and alternative medicine
The federal government has created an agency called ____to make sure that CAM's were providing real treatment
National Center for Complementary and Alternative Medicine (NCCAM).
(NCCAM).
National Institutes of Health, funds research to test the safety and effectiveness of CAM therapies.