Relaxation Technique: Progressive Muscle Relaxation for Stress with 14 Steps


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Progressive Muscle Relaxation is a technique that can be used to relieve stress. It involves tensing and relaxing muscles in different parts of the body, starting with the toes, then moving up the body to the head. This process helps your brain release natural chemicals called endorphins which are responsible for reducing pain and boosting mood! The more you practice this relaxation technique, the easier it will become. So come on now, take some deep breaths and start releasing those endorphins!

What is Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a method of intense relaxation that has been used successfully to control tension and anxiety, ease insomnia, and minimize some forms of chronic pain symptoms. In this article, we mentioned what PMR is and its process.

Progressive muscle relaxation is a two-step process by contracting and loosening different muscle groups in the body.

Progressive muscle relaxation with regular practice gives you a sense of relaxation of muscles in different parts of your body. This awareness will help you to recognize and eliminate signs of the first muscle tension that accompanies stress. And so your mind will relax as your body relaxes. Depending on your level of anxiety, you can also combine deep breathing and progressive muscle relaxation.

  • Wear comfortable clothes, take off your shoes and relax.
  • Wait a few minutes to relax, breathe slowly and deeply.
  • When you are relaxed and ready, pay attention to your right foot. Focus there for a while and see how you feel.
  • Slowly tighten your right foot muscles as much as you can. Count to 10.
  • Loosen your right foot. Focus on the flow of tension, Wait for a while in this loose position, breathe deeply and slowly.
  • When you’re ready, pay attention to your left foot. Follow the same steps to contract and relax muscles.
  • Slowly move towards the upper parts of your body, muscle groups and relax.
  • You may need to practice a little the first time, but don’t try to contract your muscles more than you can.

Progressive Muscle Relaxation Steps

Usually the ranking is as follows:

  • Right foot
  • Left foot
  • Right calf
  • Left calf
  • Right thigh
  • Left thigh
  • Hip
  • Abdomen
  • Breast
  • Back
  • Right-arm and hand
  • Left-arm and hand
  • Neck and shoulders
  • Face
History of cbt

Aaron Beck

Types of Homework in CBT

About Author

Currently studying psychology and researching cognitive behavioral therapy. Also have studied comprative literature,interested in gender studies,.

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