Autogenic Therapy | What is it?

Ive never heard of Autogenic Therapy until recently and I’m sure most people haven’t.  Well what is it?

Autogenic Therapy (also called Autogenic Training) is a relaxation technique involving self suggestion which was developed by the German psychiatrist, Johannes Schultz and first published in 1932.  It is a powerful and proven deep relaxation technique similar to mediation, which enables you to relax your body and calm your mind quickly.  Autogenic therapy is one of the simplest and most effective ways to activate the ‘relaxation response’ which can break the vicious cycle of stress related disorders.

The core of this therapy is a course that teaches simple exercises using passive concentration in body awareness and relaxation and is practiced either sitting in a chair, lying down or in a horizontal posture and once mastered it can be done in almost any environment.  Visualization is also often used with Autogenic therapy practices.

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New Year Stress Mantra

Each New Year I give myself the goal of living the best year of my life by reducing my stress levels.  See below the three word stress mantra I use regularly to do this.  Reflect on the previous year, relax your mind and body and and renew your spirit.

New Year Mantra

Watch your stress levels or they will sneak up on you

I control my anxiety and subsequent panic attacks by keeping my stress levels down.  This can be a challenge as you don’t always know that stress and anxiety are building until it is too late and you are showing signs like, in my case, talking quickly, being agitated and getting upset at small things.

I had recently finished a job and was starting another and in between we were having a few days break at the coast.  The time just beforehand had been stressful but I was now looking forward to the new job starting.  A few days break away was what I needed.stress levels

I didn’t realize how stressed I really was until we got to our destination.  I thought at first I was a little car sick but after a few hours I knew that it really was anxiety.  Maybe all that stress that was built up just needed to release.  I didn’t want it to ruin my weekend.

I got out my iPod that has some great binaural beat relaxation music on it and got myself in a nice, warm, comfortable position, closed my eyes and turned it on.  I did feel a little better by the end so I played one of the tracks again.  Now I really felt the benefit and I was able to go out that night not fearing that I would have a panic attack.  If you ever have had a panic attack you will realize exactly how I felt when I had the control back.

Relaxation music and especially ones that have binaural beats really work for me in an emergency and I was so glad that I had taken my iPod that weekend and I know it will be the first thing I pack in the future.

I am fortunate that I have learned slow breathing techniques which assists the relaxation process and combined with the music I know that I can bring my stress levels down fairly quickly.  I know I will have to make sure that I include other relaxation methods in my daily life and not neglect my nerves in the future or it will happen again and I don’t want that.

The weekend could have been ruined for me but instead I had a lovely break by the sea before starting another stressful experience of starting a new job.  Oh the music I have downloaded is  Slow Down and Relax which is 20 minutes and Manifestation (for positive thinking) which is 30 minutes and of course I have the 10 minute sample.

Take a deep breath and RELAX


Learning how to relax fully can take a while to master but if you stop, and take a minute to breathe deeply during your busy day, then you will feel you will be more relaxed.

Its worth a try isn’t it? YOU are worth it!

Its easy, doesn’t cost you a cent, and if you remember to practice each day then you will also get the extra benefit of exercising your lungs. People who suffer from panic attack often shallow breathe so training yourself to take deep breaths has got to be a great technique for helping you manage panic.

The image above is bold and bright for a reason, so you can take note and apply its message.  So, sit back take a deep breath and relax.