The Relationship Between Autogenic Relaxation and Perceived Stress

Gabriela Rocha - Dr. Verneda Baugh (Advisor) Psychology Department, Kean University - Union NJ, rochaga@kean.edu

Relaxation techniques can positively affect people at cognitive, physical, emotional, behavioral and spiritual levels. Previous studies have found the efficacy of both mindfulness and concentrative meditation in reducing stress and anxiety. In fact, several techniques are able to elicit a state of relaxation and autogenic relaxation is one of them. Autogenic relaxation consists of six standard mental exercises known to relief stress, anxiety, and physical tension. It has a calming effect on the mind and the body. There are positive studies on how this technique has helped students cope with consequences of stress. The daily practice of this technique is known to reduce worrying and enhance well-being. Autogenic Relaxation Steps The concentration is focused passively on: • deep breathing • feeling warm • calming the heart • slowed respiration • warmth in the abdominal region • cooling in the head

• The learned and consistent re-experience of the Autogenic Relaxation has shown evidence of lessening anxiety symptoms, restraining of panic attacks, better sleep, boosting mood, and a general positive perception of well-being (Yurdakul, Holttum & Bowden, 2009).

• In general, people report a sense of ‘calming-down’, after the Autogenic

Relaxation – both mentally and physically. The clearer thinking as a result of the initiation of calmness seems compatible with the theory of positive emotions (Fredickson, 2001).

• Autogenic Relaxation has been classified as one of the most effective stress

reducers among other techniques. This is especially true if combined with biofeedback (Johnson & Kushner, 2001).

• Autogenic Relaxation has shown to be very beneficial in the treatment of chronic stress and stress induced illnesses. In addition, previous studies have been positive in the effectiveness of the technique in symptomatic pain improvement as well.

• Unfortunately, this technique is not widely known in the United States as it is known in other countries. Further research is also needed in order to discover the real benefit of the technique not only as a stress management tool but also as a way to supplement current treatments and therapies.

Items on the questionnaire concerns common symptoms of stress and stress related illnesses. These items aimed to assess: • Level of stress and anxiety (i.e. “I usually feel “stressed out”, “I feel unable to

control the important things in my life”) • Tendencies towards relaxation techniques (i.e. “Have you ever participated in

any type of relaxation technique?”, “How relaxed do you currently feel after the technique used today?”)

• Perception of stress related physical symptoms (i.e. I’ve been having tension headaches”, “I’ve been having difficulty sleeping”).

• Three days later, the same group responded to a 5-item survey which was created to serve as a follow–up questionnaire reflecting the effectiveness of the technique after a few hours and their perception on whether the technique was a useful tool or not.

Charlesworth, E. A., Murphy, S., & Beutler, L. E. (1981). Stress Management Skill for Nursing Students. Journal Clinical Psychology, 37(2), 284-290. Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. Journal of Alternative and Complementary Medicine, 15, 593–600. Kanji, N., & Ernst, E. (2000). Autogenic training for stress and anxiety: A systematic review. Complementary Therapies in Medicine, 8, 106-110 Kanji, N. (1997). Autogenic Training. Complementary Therapies in Medicine, 5, 162-167. Kanji, N., White, A., & Ernst, E. (2004). Autogenic Training to Reduce Anxiety in Nursing Students: Randomized Controlled Trial. Issues and Innovations of Nursing Education, 53(6), 729-735. Linden, W. (1993) The Autogenic Training of J.H. Shultz. Principles and Practices of Stress Management. The Guilford Press, 2, 205-229

Introduction

Methods and Materials

Results Conclusions

References

RELAXATION GROUP

• Autogenic Relaxation Video

• 20 Q - Perceived Stress Scale Test

• 5 Q Follow up Questionnaire

NO RELAXATION GROUP

• 18 Q - Perceived Stress Scale Test

Categories

Mean Stress Score (Range from 0-36)*

Mean Physical Symptoms**

(Range from 0-32)

Relaxation Group

(Age 18-22)

14.29

5.93 ***Relaxation level

(Range from 0-4)

(M=1.66)

NO Relaxation Group (Age 19-24)

13.64

5.33

* The higher the number the more stressed they felt. ** The higher the number the more they were affected by physical symptoms. ***The higher the number the more relaxed they felt.

The Relaxation Group reported to be moderately relaxed after the 10-minute autogenic session (M=1.66). Overall results found no significant effect of the relaxation technique on perceived stress and experience of physical symptoms in one session of autogenic relaxation.

GOALS FOR FUTURE STUDIES

• Get a larger sample

• Offer autogenic relaxation sessions over a period of several weeks

• Questions focusing on present feelings/symptoms X last four weeks

• Access their perception of social support and how it influences their stress level

• Specific stressors

• Analysis of participant’s background and beliefs in this type of therapy

• Priming may be needed to introduce the potential benefit of the relaxation