The most common use of autogenic training is stress reduction. Symptoms of stress are closely related to feelings of anxiety. Having feelings of anxiety does not mean a person has an anxiety disorder. But one with anxiety disorder always has feelings of anxiety.

We all feel anxious several times during the day, and it is a normal part of everyday life. Stress is almost unavoidable in every work setting today. And because the levels of stress are increasing in all work settings, the need to manage stress is more necessary than ever. Our bodies were made for short spikes of stress (running from a bear) and not for relatively low-stress levels for a long time (having phone calls throughout the day).

Practicing a relaxation technique today is a necessary life skill. It keeps our minds clear and strong for the challenging reality. Regular relaxation also brings lower average stress levels in the long run and that has many beneficial effects on your mind. You are calmer, more assertive, easier going, less concerned, less anxious, more confident, more healthy, focused, etc.

Autogenic training can be used to help treat feelings of anxiety in any anxiety disorder. Moreover, it is usually necessary for a person with an anxiety disorder to use a relaxation technique. How can you put out the fire if you are pouring gasoline on it? Having panic attacks and going to a stressful job is demanding. You can or must go to psychotherapy if you have panic attacks. But no matter how much therapy you have, there is an only a certain amount of stress everyone can handle. You can quit a job, but not everybody has that luxury. You can use medication, but on the long run stress management is a better choice for your mind and body (Note: Some may need medication permanently and they should follow doctors’ instructions on the treatment. They can still benefit from relaxation.).

When to use autogenic training for anxiety?

First, you need a diagnosis if your situation is serious. You can contact me for advice or direction of action, go to a doctor, call a psychotherapist or a psychiatrist, can also call a helpline. Then you will see if the situation is very demanding you may need medication first or urgent psychotherapy or both. If the problem is not too severe, it is good to try relaxation first in order to have fewer sessions with the psychotherapist. Or go to a psychotherapist and in the middle of treatment go for an autogenic training course. You may need just autogenic training. You may already be going to psychotherapy and take medication and you realized you need stress management as well.

Is it worth the money?

How much is your mind, body, and health worth? How much did you pay for your last car? And your phone in two years’ time? We sometimes make funny decisions about what really matters. And your mental health influences you, your family, coworkers, and your future. To give a perspective. Whenever I find time and some extra money I always go to therapy, just to let things go out. And by the way, all psychotherapists have psychotherapy, they have demanding jobs. We need to talk. And relax.

Back in 1987, a small study measured the effect of autogenic training on tension headaches. They found about autogenic training is effective in reducing tension headaches. It is well-established relaxation techniques such as AT, meditation, progressive muscle relaxation help with tension headaches.

This is not unexpected since stress often causes tension headaches. But everyone is not the same, some may get more relief from pain than others and it is impossible to predict that. Nevertheless, practicing relaxation is beneficial for many reasons. You may have anxiety if you have tension headaches and relaxing regularly often helps with feelings of anxiety. That is even more so if you have a lot of stress during your normal days. Practicing autogenic training or meditation surely makes you feel calm and that improves the quality of life.

Relaxation also increases melatonin and serotonin. Melatonin is a sleep hormone and naturally induces sleep. My clients with autogenic training ALL report better sleep. They fall asleep sooner and after the course, almost all need an alarm clock if they did not need it earlier. Serotonin is connected with depression. Autogenic training is proved to help feelings of depression and that does not come as a surprise, since everybody feels better after you do a relaxation technique.

Tension headaches are a real problem for many and everybody has these headaches here and there. If you practice autogenic training regularly, your average stress levels drop significantly. That can be a huge help with tension headaches if not a complete absence of them.

There was some evidence in the past that relaxation techniques such as autogenic training can help people with asthma. However recent study reviews confronted that. This does not mean that autogenic training is of no use. Nevertheless, if relaxation did not help with asthma, scientists would not research that possibility in the first place.

Stress itself is not good for asthma and practicing relaxation showed some improvement in that direction. Since practicing relaxation has many positive effects on wellbeing it is wise to include autogenic training or meditation in a daily healthy lifestyle of a person with asthma.