Oftentimes when we experience stress or anxiety, we have the tendency to subconsciously tense our muscles.
Without even realizing it, we can allow our muscle tension to build to the point where we are putting additional pressure and strain on our bodies.
This can make it difficult for us to calm down in moments of crisis, and it can also lead to other health problems like muscle soreness, increased heart rate, headaches, anxiety attacks, stomachaches, and hypertension.
One way to help relieve this tension is to practice progressive muscle relaxation (PMR). Using this technique, you can alleviate the tension in your muscles until you are able to feel at ease.
What is progressive muscle relaxation?
Progressive muscle relaxation is a multi-step process that helps people recognize areas of muscle tension and release this tension and the stress that comes with it.
With this technique, individuals are able to notice the difference between when their muscles are tense or relaxed, and they are able to let go of the stress they are storing in their body as they tense and relax each muscle.
PMR only takes a few minutes and it doesn’t require any special skills or resources, making it an effective and efficient technique for people to use in moments when they feel overwhelmed and anxious.
If you or your teen wrestle with anxiety, progressive muscle relaxation may be a helpful coping strategy.
How to try progressive muscle relaxation
If you want to try PMR, all you need is a quiet space to sit down and about 7-10 minutes of time.
At home, try to find a place where you can sit comfortably without any distractions or disruptions. If you’re doing PMR in your therapist’s office, try to sit up straight in your seat so that you can focus on each muscle group.
Once you are comfortable, complete the following steps:
1.) Do a body scan
Take a few moments to focus on each part of your body, from the tips of your toes to the top of your head.
Note places where your muscles seem tight and tense. This practice will help you start to recognize muscle tension quickly so that you can use PMR to help yourself relax.
Focusing on your body and how it feels in the moment can also provide a sense of grounding that can help you feel calmer and more at ease in the midst of a stressful situation.
2. Tense your muscles
Although this might sound counterintuitive, this step is an important part of PMR. Target one specific muscle group at a time, inhale, and tense these muscles as much as possible.
For example, if you are targeting your left arm, try to squeeze the muscles in your left arm as tight as possible without tensing your hand or other parts of your body at the same time.
It’s recommended that you start with the muscle groups in your feet on one side of your body at a time and move up slowly, repeating these actions for the other side of your body, and then your stomach, chest, neck, and head.
Tensing these muscle groups will help provide a greater sense of relief and control when you release the tension, so make sure to tighten them as much as you can.
3. Relax your muscles
After you’ve tensed the muscles in a particular area of your body, you will then release this tension. Exhale your breath and relax these muscles at the same time, making sure to pay close attention to the way your muscles feel as they loosen.
This feeling will help you relieve stress, and it will show your body that it doesn’t have to harbor negativity and stress.
You will tighten and release each muscle group one at a time until you’ve gone through every muscle group in your body. By the end of your session, you should feel a lot calmer and less tense.
With practice, you will find that progressive muscle relaxation is a helpful coping strategy that you can use on your own or during a session with your therapist to help you manage feelings of stress and anxiety.
If you or your teen are having trouble coping with anxiety, making PMR a regular habit can be an effective way to manage your emotions and stress.