How Can Autogenic Relaxation Training Help in Coping with Chronic Stress

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How Can Autogenic Relaxation Training Help in
Coping with Chronic Stress?
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• Stress you cant run away from it.

• Contrary to what one might expect, stress is an
  integral part of our survival mechanism.

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• It played a crucial role in the survival of our
  species.

• Ironically, this primal survival response
  system-which was meant to protect us-is killing
  us.

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Todays presentation sheds light on a powerful
technique for managing chronic stress.
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Autogenic Relaxation Training
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• Hearing about it for the first time? Well,
  youre not alone )))

• By the time you complete this presentation,
  youll have all your doubts about autogenic
  relaxation cleared.

• Thats a promise So, lets get started.

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So, what exactly is autogenic relaxation???
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It can be defined as a self-help technique that
can aid in coping with everyday stress.
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Breathing control
IT INVOLVES
Focusing on warmth/heaviness in different body
parts (including arm and legs) and repeating
phrases like I am completely calm, everything
is fine, etc.
Focusing on heartbeat
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It was invented by German psychiatrist Dr.
Johannes Heinrich Schultz.
He later went on to published a book about it (in
1932).
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Such techniques work by balancing the sympathetic
and parasympathetic branches of ANS.
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How It Supports Stress Reduction
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1- BY LOWERING CORTISOL LEVELS
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• Secreted by the adrenaline glands in response to
  stress.

• If produced in excess, it may contribute to
  health issues like weight gain, high blood
  pressure, etc.

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ART can induce parasympathetic system reducing
the production of such hormones.
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2- BY IMPROVING SLEEP QUALITY
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Chronic stress can impact your sleep quality
contributing to poor mental clarity.
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By eliminating the stress, ART can help improve
your sleep quality and depth.

• Adequate sleep can improve your bodys overall
  functionality.

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3- BY HELPING YOU REMAIN CALM... EVEN IN
STRESSED SITUATIONS
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How effectively youll be able to deal with
difficult situations depends on how calm your
mind is.
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• ART can help your mind remain centered in
  difficult situations.

• Staying composed when things get hectic allows
  you to think more clearly.

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4- BY OPTIMIZING BLOOD PRESSURE
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By inducing the sympathetic nervous system,
stress temporarily increases heart rate and BP.
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Also, cortisol and adrenaline secreted in
response to the situation constrain blood vessels.
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Prolonged stress may cause the BP to remain
elevated contributing to chronic hypertension.
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5- BY FOSTERING SELF-CONFIDENCE
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• ART can improve your ability to navigate through
  chaotic situations.

• Youll feel more confident while dealing with
  challenging situations.

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6- BY ALLEVIATING GASTROINTESTINAL ISSUES
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Hormones secreted in response to stressed
situations can take a toll on your digestive
system.
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By restoring balance between the sympathetic and
parasympathetic nervous systems, ART can
alleviate gastrointestinal issues.
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IN C O N C L U S I O N
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• Experiencing chronic stress?

• Autogenic relaxation training can help you with
  the battle against the stressors of daily life.

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