Autogenic therapy (AT) is a series of mental exercises designed to switch off the body's 'fight or flight' responses to stress and switch on those related to relaxation. The mind-body skills learnt are said to improve your capacity for self-healing and self-development.
Autogenic (from the Greek for 'generated from within') therapy was developed in the early 20th century by a German neurologist and psychiatrist, Dr Johannes Schultz. Originally known as autogenic 'training' its rational and science-based approach tends to appeal to people who are put off by the 'new age' associations and belief systems of some other stress-management techniques. It is practised in many countries around the world, especially in Europe and Japan.
what it's supposed to do
Autogenic therapy is designed to relieve stress and benefit stress-related conditions such as migraine, headaches, insomnia, depression, anxiety, asthma, irritable bowel syndrome, high blood pressure, eczema, PMS and cases of infertility involving high levels of the stress hormone prolactin.
In the 'fight or flight' response to a perceived threat, stress hormones flood the system, the heart pumps faster, muscles tense and the breathing rate increases. Stress in modern life is often mental or emotional, and the strain of being in a constant state of alert can lead to illness and depletes the immune system that fights infection. The 'relaxation response' reverses these reactions, so that muscles relax, breathing becomes slower and regular and the alpha brainwave associated with calm appears.
Writers, artists and musicians report enhanced creativity and imagination, athletes practise it to reduce tension and anxiety when competing, and airline crews say it can help jet lag.
what happens
After an initial personal assessment, you learn the techniques either one-to-one with a therapist or in a small group over 8-10 weekly sessions. Each session lasts about 90 minutes. You are asked to practise the exercises for 10 minutes three times daily and keep a brief daily record of experiences to discuss with the therapist.
Loose comfortable clothing is recommended to carry out the exercises, which are done sitting, reclining in an armchair and lying down.
Each exercise focuses on different parts of the body and sensations associated with relaxation. For example, warmth and heaviness in the limbs, warmth in the solar plexus, a calm regular heartbeat. You are asked to repeat set phrases to help achieve this, such as 'my right arm is heavy'.
The exercises are carried out in a state of 'passive concentration' similar to meditation, in which you become an alert but detached observer. This is said to boost your self-healing processes and balance left and right brain activity. You also learn simple techniques to deal with any repressed emotions or disturbing memories that can surface during this state.
At the end of the basic course you are expected to be able to enter a state of relaxation at will in any situation, and are taught ways to help individual problems like migraine or over-eating. There are also advanced techniques for those interested in psychotherapy or spiritual potential.
what's the evidence?
Dr Schultz was influenced by reseach into psychosomatic medicine and by his colleague Dr Wolfgang Luthe. They wrote a number of scientific papers on AT's effects, though many are unvalidated. Measurements of physiological and brain-wave changes resemble those in meditation. An audit of patients at the NHS Autogenic Training Clinic at the Royal London Homeopathic Hospital showed positive results.
precautions
Go to the safety first section of 'before you start' for some general precautions to take into account when considering a complementary therapy.
Check with your doctor before starting an AT course if you have a history of psychiatric problems.
how to find a practitioner
Autogenic therapy is an unregulated profession which means that anyone can call themselves an autogenic therapist and set up a training school or college. Ask your practitioner if they are a member of the British Autogenic Society.
