Progressive Muscle Relaxation

Progressive muscle relaxation is another great exercise for reducing anxiety. When you are first learning this technique, practice in comfortable clothes and no shoes.

·         Lay on your back (a hard surface is best). Put your arms next to your sides. Try to completely relax and think of a happy memory or a special Bible verse. You can use a relaxation tape if you need more structure.

·         First, take a couple of deep breaths holding them for three seconds. Then take a deep breath and hold it while you tighten your toes and feet. Tighten them as tight as you can for the count of five (holding your breath as you tighten). I like to count by thousandths (one thousand one, one thousand two… to five). While counting, notice how tight your toes and feet feel. If you get a cramp, which happens sometimes, stretch it out and start over or go to the next muscle group. After five seconds, breathe out and relax those muscles. Once you have relaxed the muscles in your toes and feet, be mindful of how your muscles feel and notice how relaxed they are.

·         After relaxing for about five seconds, take another deep breath and tighten your feet and toe muscles again but, add your calf muscles. Again, counting to five slowly and noticing the tension in those muscle groups. Breathe out and relax for about five seconds, noticing how relaxed those muscles are and move on to the next muscle group.

The order after the calf muscles is;

·                     thigh

·                     buttocks

·                     pelvic muscles (which includes sphincter and kegel muscles)

·                     abdomen

·                     chest and back

·                     shoulders, arms, and hands

·                     neck and face

In each addition, you include all the muscles groups you have already done. By the end, you will be tightening every muscle in your body at once. I recommend tightening the whole body a couple of times to complete the exercise. Then take one last deep breath and smile, knowing you have done something good for yourself. Once you have practiced this technique at home and have the hang of it, start using it anytime, anywhere. You no longer need to lay down. It might be a little awkward to lay down at work or in line at the grocery store. You also don’t have to complete the whole process to feel relaxed. Just notice any tension in your body and start relaxing and letting the tension go. You may need to tighten the muscles that are strained even more to exaggerate the tension so you can then experience the relief of releasing the tension. Once you have relaxed the tightened muscles, notice how relaxed you feel. Releasing muscle tension is a great way to reduce anxiety and stress.