Autogenic Training Anxiety: 10 Evidence-Based Coaching Practices
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Autogenic Training Anxiety, these are the strongest matches in the current practice library.
Practices that may help
- Autogenic Training, Made Practical
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor. - Attention Training Technique (ATT), Made Practical
The Attention Training Technique (ATT), developed by Adrian Wells, is a structured auditory exercise that rebuilds voluntary control over where attention goes — directly countering the self-focused, threat-locked attention that sustains anxiety and health anxiety. Randomised trials support its effectiveness as a standalone and as part of Metacognitive Therapy. - Selective attention to individual sounds
Deliberately focus on one distinct sound source among several and hold attention there.
Attention Training Technique (ATT), Made Practical - Redirect from self-focus to external attention
When anxiety spikes, deliberately anchor attention to a specific external sound or object.
Attention Training Technique (ATT), Made Practical - The heartbeat phrase ("My heartbeat is calm and regular")
Use the heartbeat phrase to shift attention to the heart without anxiety — a slow, passive observation practice.
Autogenic Training, Made Practical - Use the cancellation procedure to end sessions safely
Always formally "cancel" the AT state before returning to activity — skipping this can leave you drowsy and disoriented.
Autogenic Training, Made Practical - Apply EFT to specific performance anxiety triggers
EFT has the strongest self-guided evidence for test anxiety, public speaking, and sports performance stress.
EFT Tapping: What It Is, How to Do It, and What the Evidence Shows - Rapid relaxation: achieve a relaxation response in 20–30 seconds
Deploy a practiced, condensed relaxation sequence the moment anxiety begins rising.
Applied Relaxation, Made Practical - Apply relaxation in increasingly difficult situations
Practice the rapid response in progressively more anxiety-provoking real-world contexts.
Applied Relaxation, Made Practical - Generalize exposure to naturalistic triggers
Seek out real-world situations that naturally produce the sensations you have been practicing with.
Interoceptive Exposure for Panic
Does this sound like the set of challenges you might be facing?
- When I try to lock onto one thing, my attention slides off it within seconds and I have to keep dragging it back
- In the middle of a stressful moment I get hyper-aware of my own racing heart and how I’m coming across, and watching myself like that only cranks it higher
- The moment I notice my own heartbeat I start scanning it for something wrong
- When I come out of a deep relaxation and try to get up right away I’m woozy and groggy, half-dazed and unsteady on my feet
- There’s a big thing coming up
Related concerns
- Autogenic Training For Anxiety
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor.
- Autogenic Training
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor.
- Autogenic Training When Overwhelmed
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor.
- Eft Technique For Anxiety
The Attention Training Technique (ATT), developed by Adrian Wells, is a structured auditory exercise that rebuilds voluntary control over where attention goes — directly countering the self-focused, threat-locked attention that sustains anxiety and health anxiety. Randomised trials support its effectiveness as a standalone and as part of Metacognitive Therapy.
- How To Do Autogenic Training
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor.
- What Is Autogenic Training
Autogenic training (AT), developed by psychiatrist Johannes Schultz in the 1930s, is a structured self-relaxation method that uses repeated, specific phrases — "My arm is heavy," "My arm is warm" — to trigger physiological relaxation through passive concentration. A 2002 meta-analysis found AT effective for anxiety, insomnia, and functional somatic complaints. The warmth and heaviness described in the phrases are real physiological responses (vasodilation and muscle relaxation), not metaphor.
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