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Irvine Valley College Autogenic Training Imagery & Progressive Relaxation Discussion

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Comprehensive Stress Management Thirteenth Edition Chapter 11 Autogenic Training, Imagery, and Progressive Relaxation McGraw-Hill/Irwin Copyright © 2017 McGraw-Hill Companies. All Rights Reserved. 11-1 Chapter Outline • • • • • Autogenic training Benefits of autogenic training How to do autogenic training An autogenic training experience Progressive relaxation McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-2 Autogenic Training • Relaxation technique that involves imagining one’s limbs to be heavy, warm, and tingling – – • • • Sensation of heaviness – Caused by muscles relaxing Generalized warmth – Function of the dilation of blood vessels, resulting in increased blood flow Designed to help people better manage the stresses in their lives Uses bodily sensations to first relax the body and then expand this relaxed state to the mind by the use of imagery Has physiological and psychological benefits McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-3 Physiological Effects of Autogenic Training • Decreases: – – – – • Heart rate Respiratory rate Muscle tension Serum-cholesterol level Increases: – Alpha brain waves – Blood flow to the arms and legs McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-4 Health Benefits of Autogenic Training • • • • • • • • • • Improves the immune function of cancer patients Enhances the quality of life for those with multiple sclerosis Helps relieve headaches Assists in managing the symptoms of Parkinson’s disease Aids women alleviate menstrual discomfort Helps those with scoliosis and dyspnoea Aids insomniacs to sleep Treats substance abuse Relieves pain Decreases tics associated with Tourette syndrome McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-5 Psychological Effects of Autogenic Training • • • • • • Increased ability to tolerate pain Reduction in anxiety and depression Decrease in tiredness Control of obsessive gambling Increase in resistance to stress Prevention of injury in athletic performance McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-6 Factors Essential to Successful Autogenic Training • • • • • High motivation and cooperation Reasonable degree of self-direction and selfcontrol Ability to maintain a body posture Reduction of external environmental stimuli Concentration of attention on bodily sensations McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-7 Six Stages of Autogenic Training • Focus on: – Heaviness throughout the arms and legs – Warmth throughout the arms and legs – Sensations of warmth and heaviness in the heart – Slow and calm breathing – Sensations of warmth in the abdomen – Sensations of coolness in the forehead McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-8 Let’s Practice Autogenic Training • Intructions for Autogenic Training • Practice: Autogenic Training Imagery • • Images of relaxing scenes to translate body relaxation into mind relaxation Autogenic meditation: Visualization of relaxing images used during autogenic training McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-10 Phases of Autogenic Meditation • • • Rotate your eyeballs inward and upward toward forehead Practise visualizing one color Visualize: – Colors into pictures – Abstract ideas – People and vivid scenes with smells, sounds, colors, sensations, and taste McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-11 Health Benefits of Imagery • • • • • • Decreases the frequency of headaches Reduces pain experienced by chronic pain sufferers and children in hospices Aids better sleep and decreases PTSD severity in sexual assault survivors Helps older adults who have mild or moderate depression Reduces anxiety and depression among breast cancer patients Decreases the urge to gamble McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-12 Let’s Practice Guided Imagery • Intructions for Guided Imagery • Practice: Guided Imagery McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-13 Bracing • • • Unnecessary muscular contraction Proper form – Moving the body to accomplish the task most effectively Interferes with proper form and results in: – – – – • • Can be a reflex reaction Can happen without realization – – – • Inefficient energy expenditure Headache and backache Pain in the neck and shoulders Other illnesses Grasping the steering wheel tightly Holding the pen or pencil tightly while taking notes Gripping the arms of a chair while visiting a dentist Reduced by progressive relaxation McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-14 Progressive Relaxation • • • • Used to induce nerve-muscle relaxation Involves contracting and relaxing muscle groups throughout the body Called neuromuscular relaxation or Jacobsonian relaxation Relaxes the mind by first relaxing the body and does not produce a hypnotic state McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-15 Physiological Benefits of Progressive Relaxation • • • Relaxes the smooth muscles, which relaxes the gastrointestinal and cardiovascular systems Effective in treating headaches, backaches, side effects of cancer, insomnia, pain, and high blood pressure Alleviates conditions resulting from bracing McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-16 Psychological Benefits of Progressive Relaxation • • • • • Reduction in depression and anxiety Better sleep for insomniacs Decreased incidence of alcoholism Reduced psychological distress among heart failure patients Improvement in athletic, academic, and musical performance McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-17 Performing Progressive Relaxation • • • • • Recognize the signs of tension Seek an environment free of distractions Remove items that would constrict or make you feel uncomfortable Find a comfortable body position Choose from variations of muscle relaxation exercises McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-18 Figure 11.5 – Muscle Tension and Relaxation Exercises McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-19 Keys to Performing Progressive Relaxation • • • • • Focus on the muscle or muscle area that you want to tense/relax Tense the desired muscle, then relax Tense the muscle as long or longer than the relaxation period Focus on how the muscle feels when relaxed in contrast to when it was tensed Strength of the tension during each successive contraction should be less than the previous McGraw-Hill/Irwin © 2017 McGraw-Hill Companies. All Rights Reserved. 11-20 Short Exercises • Quick and simple versions are considered effective during time constraints – Focus on the area of the body that needs relaxing – Tense the muscle group even further 
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