Autogenic Training
A self-hypnotic relaxation technique developed by German psychiatrist Johannes Heinrich Schultz in 1932. Through repeated verbal...
10-15 minutes, 2-3 times daily. Full protocol mastery takes 6-8 weeks
Progressive Muscle Relaxation (Jacobson)
A systematic relaxation technique developed by Dr. Edmund Jacobson in the 1920s that involves deliberately tensing and then...
15-20 minutes for full protocol; 5-7 minutes for abbreviated version once proficient. Daily practice for 2-4 weeks to build skill
The DARE Response
A four-step anxiety management protocol developed by Barry McDonagh that works by paradoxically moving toward anxiety rather than...
1-3 minutes per episode; daily practice for 4-6 weeks to build the habit
Vagal Tone Exercises
A set of specific physical exercises that stimulate the vagus nerve — the longest cranial nerve connecting your brain to your...
5-30 minutes depending on technique; daily practice recommended
Worry Postponement (Worry Time)
A cognitive-behavioral technique where you schedule a specific daily 15-20 minute 'worry window' and deliberately defer all...
15-20 minutes daily for the scheduled worry time; a few seconds each time you defer a worry