Overload Stress

Autogenic Training

Autogenic Training Basics

Purpose:

Autogenic training is a relaxation technique where you focus on a specific phrase to create a physical sensation (eg. warmth or heaviness) in the body. This helps you release physical tension and stress. The practice targets both physical and mental relaxation, which is particularly useful when you’re overwhelmed by work or responsibilities.

Science:

  • Reduces Muscle Tension: By encouraging relaxation through mental suggestions, autogenic training reduces physical tension in the body, helping to alleviate the symptoms of stress caused by overload.

  • Activates the Parasympathetic Nervous System: This technique triggers the body's relaxation response, lowering heart rate and blood pressure, helping to counteract the heightened stress response caused by feeling overloaded.

  • Improves Emotional Resilience: Autogenic training has been shown to improve emotional regulation by teaching the body to relax and return to a state of calm, making it easier to cope with stress and prevent burnout.

When to Use:

  • Before periods of overload stress

(ie. when you’re feeling overwhelmed with work or deadlines, before you start a large task or if you can’t start a task because of worry)

  • During moments of intense stress

(ie. when you are getting stuck on something, when you feel like you haven’t made enough progress or done enough work because of how much is left to do, to regain mental clarity or take a break so you proactively calm yourself from facing a breakdown)

How to Use:

  1. Find a Quiet Space: Sit or lie down in a comfortable position in a quiet place where you won’t be disturbed.

  2. Close Your Eyes and Focus on Breathing: Take a few deep breaths to center yourself, focusing on the sensation of your breath entering and leaving your body.

  3. Relaxing Phrases: Silently repeat (in your mind) or listen to phrases like "My arms and legs are heavy" or "My heart is calm and relaxed." Focus on the physical sensations these phrases evoke.

  4. Feel the Sensations: As you repeat each phrase, try to feel the corresponding physical sensations (e.g., warmth in your arms, relaxation in your legs).

Tools:

To practice Autogenic Training try our:

  • General Guide with Prompts

  • Personal Audio Guide Creation Activity