RELAXATION TRAINING TECHNIQUES

Autogenic training: Feelings of warmth/heaviness which are generated by means of self suggestion (self hypnosis). e.g. "My right arm is getting heavy and warm."

Guided imagery/visualization: Create a visual image or kinesthetic feeling to recall a successful event (in sports, in a social setting, in a job interview, etc.)

Progressive relaxation: Tensing specific muscles (arms, legs, back, shoulders) at varying levels of contraction to develop awareness & control of tension. When the body is then allowed to relax, little by little, creating total awareness of each part to control tension.

Quieting reflex: Combines progressive relaxation, autogenic training and cognitive stress management with systematic respiration to create a short intense method method of achieving instant functional relaxation.