Of course there is good stress. It's not unhealthy because it only occurs for a short time. However, its ugly twin, negative stress, has become a widespread disease. And this can have dire consequences for your health, especially if it is an issue in the long term. The consequences range from annoying tension in the back to increased susceptibility to infections to burnout syndrome, depression and life-threatening illnesses. Now you can't exactly say that few people suffer from stress. On the contrary: Stress has become the number one widespread disease. That's why it's beneficial to have a few tools on hand to help you deal with it. Autogenic training is a possible way out of internal tension.
- Ways to cope with stress
- What is autogenic training?
- How does autogenic training work?
- Exercises at the elementary level
Ways to cope with stress
Strictly speaking, stress is nothing more than alertness. The brain produces adrenaline and cortisone as blood pressure rises. What may be beneficial over short periods of time is unhealthy in the long run. Just as an engine does not want to be constantly driven in the red speed range, the human body does not want to live in a state of alert mode over the long term. Too strenuous a day at work Office chair, fear about your job or loneliness can contribute to stress becoming a permanent condition. Therefore, in the long term, it is important to consciously take breaks on a daily basis and literally breathe deeply.
Until a few years ago, the end of work or a relaxing weekend offered time to breathe deeply. But with a more hectic working world, our idea of free time has also changed. A quiet weekend in an armchair, a book and in between a walk through the tranquil landscape and Sunday on the football field or on the radio - to listen to the Bundesliga? Kind of out. Today, after the Friday after-work party, we go canyoning, bouldering or trick skiing at the crack of dawn on Saturday and then go to a hip club to get to know people and maintain contacts. Sunday is entirely dedicated to taking care of Twitter, Facebook and the like, going to the gym, swimming pool or spinning, developing your foreign language skills or, quite banally, doing the housework that is inevitably neglected during the week. These examples may be grossly exaggerated, but essentially they are closer to the truth than the reality of our grandparents' lives. A lot had to happen back then that the beloved rituals between the allotment garden, the regulars' table, the stadium and the Sunday roast were canceled at the weekend or after the end of the shift.
This development fits with the other signs of the times. Not only are employees being asked to perform more and more, to be present for longer periods of time and to be available well after work. In addition, the focus on living as eventful a life as possible is significantly influenced by social media. To put it bluntly: The timeline shows in a concentrated manner what an indefinite swarm of people has experienced, which at least subconsciously creates compulsion and envy. True to the motto “Yes, am I actually the only stupid person who is sitting in the office chair today and not sipping cocktails in a deck chair in the Caribbean, standing on a mountain peak or sitting with the children eating ice cream?”
This is how needs arise, the fulfillment of which is in turn diligently shared, thus starting the cycle again. Of course, there are countless other reasons why, despite all the technical and mechanical innovations, our lives today have not become simpler and calmer, but rather more hectic. Without regular interruptions and consciously removing oneself from the ingrained regulations of the modern world, body and soul wear out. Of course, it helps to clear your head in the gym or to gain new perspectives while paragliding or free climbing. But at the same time neither soul nor spirit relaxes. But that's exactly what most people want: deep relaxation through action. It is obvious that this cannot work. Rather, there is a need for conscious time out in which the body and mind can recover from the stress between the office chair and free time. Autogenic training is one of many possible variants - the procedure is very popular in the treatment of stress symptoms such as sleep disorders, high blood pressure or headaches.
What is autogenic training?
It is a relaxation process based on autosuggestion. It was developed by the Berlin psychiatrist Johannes Heinrich Schultz, who first introduced it in 1926. In his book “Autogenic Training” he presented the process to a broad public; numerous studies have confirmed its effectiveness. In Germany and Austria it is a legally recognized method of psychotherapy. The term “autogenous” comes from the Greek “auto” (original, automatic) and the Latin “genero” (to produce). In this respect, the term “autogenic training” just misses reality: autogenic is not training, but relaxation.
It is caused by the user himself. Initially guided by a trainer, the “apprentice” should eventually be able to put himself into a state of relaxation from within, so to speak. The basis for the invention of autogenic training was Johannes Heinrich Schultz's observation that muscle relaxation can lead to calmness in the brain. The message to the human control center is “There is peace in the periphery,” says Schultz. This also allows the brain to calm down. There is also a lot of the idea of hypnosis in this relaxation model: the brain is put to rest through autosuggestion, i.e. “switched”. The most important thing in autogenic training is to “switch back” to normal operation after completing the exercises so as not to remain in a trance-like state.
How does autogenic training work?
There are three training levels that are completed one after the other: the elementary level, the intermediate level and the upper level. While the autonomic nervous system is addressed in the elementary level, the methods used in the middle level influence behavior through the formation of formulaic intentions. Finally, the upper level opens up unconscious areas of the practitioner. Whether beginner or advanced: peace comes exclusively through mental concentration.
Ideally, beginners should place themselves in the hands of an experienced trainer who will take them through the first stages of autogenic training. The trainer repeats mantra-like formulas such as “I am completely calm” or “The left arm is becoming very heavy” in order to influence physical processes. The practitioner learns to focus specifically on a part of his body. It usually takes a few weeks to learn all of the basic level exercises. During this time, it is beneficial to join a group and train together. Especially at the beginning, it is essential to only focus on individual exercises. If you would like to approach the topic yourself, you can do so with a few simple exercises, which are presented below.
As always, the express warning at this point: Complaints such as a racing heart, sleep disorders, digestive problems or high blood pressure can be signs of permanent stress. But they can also be an indication of a serious physical illness that cannot be counteracted with relaxation exercises - so be sure to talk to your doctor if you notice such symptoms.
Exercises at the elementary level
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Rest exercise
To calm down at the beginning of training, close your eyes. Perceive the darkness and imagine the following lettering appearing in your mind's eye as if on a cinema screen: “I am completely calm, nothing can disturb me.” -
Heavy exercise
Turn to your arms and legs. The words “My arms and legs are very heavy” appear on the imaginary cinema screen. -
Heat exercise
This exercise is intended to stimulate blood circulation in your arms and legs. Imagine the following lettering: “My arms and legs are getting warm.” -
Breathing exercise
Under the motto “My breath flows calmly and evenly,” your breaths should not be lengthened or consciously taken regularly. On the contrary, pay attention to how your breath flows and it will calm down on its own. -
Heart exercise
Focus on your heartbeat. How fast does your heart beat, how loudly and how regularly? Imagine the words “My heart beats calmly and regularly” on the imaginary movie screen.
At the end of one or more combined exercises, instruct your arms to become firm and powerful and say out loud, "Breathe deeply! Open your eyes!" This is how you end your training consciously. As already mentioned, this phase is the most important phase - as the body and mind are switched back to normal operation. Above all, regular practice in a group quickly leads to success. Advanced students can at some point guide themselves and, through a series of exercises that have been practiced many times, can easily and effectively fall into a state of relaxation, which can become an important counterpoint to the daily hectic pace.
Work ergonomically with height-adjustable desks and office furniture.
Expert tip: After a 50 minute break
What does that actually look like?
After 50 minutes of screen work, you should take a 10-minute break. Treat yourself to some exercise, breathe fresh air and drink enough water. Looking into the distance and doing eye relaxation exercises give your eyes new energy for visual work.