Progressive Muscle Relaxation for Anxiety

It is widely known that stress and anxiety can have negative effects on both our mental and physical health, and this is becoming increasingly prevalent worldwide.  Thankfully, there are various ways to manage stress and anxiety and progressive muscle relaxation is one effective technique that I use regularly on my clients.

By releasing tension in the body and calming the mind, this deep relaxation method offers a simple yet powerful way to reduce stress and promote relaxation, with the added benefits of being easily learned and done anywhere at any time.

Progressive Muscle Relaxation (PMR) involves systematically tensing and relaxing all major muscle groups, providing a deep sense of relaxation that can help to reduce stress levels and promote feelings of wellbeing.  By incorporating this technique into a regular routine, it is possible to improve overall physical and mental health.  PMR offers a range of benefits, including a reduction in stress levels, improved quality of sleep and increased feelings of calmness and wellbeing.  Additionally, it can provide relief from pain symptoms such as tension headaches and reduce symptoms of anxiety.

Progressive Muscle Relaxation – The Technique

The technique involves tensing and releasing one muscle group at a time, starting with feet or the top of the head and progressing up or down the body.  This can be done manually or with the help of an audio recording that guides you through the process.

To practice PMR, first find a quite place where you can relax undisturbed.  Get comfortable, either sitting or laying down.  Close your eyes and take a few deep breaths, focusing on calming flow of the breath.

Then begin by tensing your feet for 5 seconds, followed by relaxing them for 5 seconds.  Repeat this for your calves, thighs, buttocks, stomach, chest and upper arms.  Hands (making a fist) and forearms.  Finally tense and relax your face, scalp and neck.  Take a few deep breaths and relax completely before opening your eyes.

Repeat the process as often as desired.

Alternatively, you can listen to my guided muscle relaxation.  Just email paula@nurtured-mind.co.uk and I will send you the audio for free.

Why is Progress Muscle Relaxation So Good for You

• By releasing tension in the body, PMR can help to reduce feelings of anxiety and stress.  Tense muscles often contribute to tense feelings, but relaxation can improve blood circulation and promote a sense of calmness and wellbeing.
• Improving sleep quality is another benefit of PMR.  When anxiety levels are high, sleep may become difficult.  However, by relaxing the body with this technique, it can help promote restful sleep.
• Lastly, PMR is a great way to manage stress levels.  When anxiety is high, the FFF ‘Flight, Freight, Freeze is activated and triggered.  PMR actives the relaxation response, helping to calm both body and mind.

Here are some tips for getting the most out of your PMR practice:

• Make sure to practice regularly.  Aim to do PMR as much as possible to get the best results.
• Follow my audio guide to make it easier to stay focused during the exercise.
• Visualise yourself becoming increasingly calm and relaxed while tightening and releasing each muscle group.
• Use PMR when needed.  If you feel overwhelmed or stressed, try doing a quick session of PMR to help calm yourself down.
• Don’t force it.  It you find it is difficult to tense or relax the muscles.  Don’t worry, just concentrating on that certain part of the body still works effectively well.  Or just move onto the next muscle group.
• PMR is about not forcing anything.  It is simply just tensing and releasing.

Progressive Muscle Relaxation and Sleep

Anxiety and stress can cause physical problems such as headaches, muscle tension and gastrointestinal issues.  These conditions can also lead to sleep problems.  People with anxiety may struggle to fall asleep or wake up frequently during the night.  PMR can help people overcome these issues by reducing tension and promoting relaxation.  Regular practice can help improve overall mood and energy levels.

Hypnotherapy and Progressive Muscle Relaxation

Hypnotherapy and PMR are two techniques that can help alleviate anxiety and stress.  Hypnotherapy is a form of therapy that uses suggestion and relaxation to create a trance like state.  This state allows access to the subconscious where new helpful suggestions and changes can be introduced, leading to the creation of new habits and behaviours that reduce anxiety and stress.

Similarly, PMR involves systematically tensing and relaxing all major muscle groups in the body.  When done regularly, it can reduce stress levels and promote a sense of calmness and well-being.

If you’re struggling with anxiety or stress, PMR can be a helpful tool for finding relief.

For additional support, call me to explore your situation and decide if hypnotherapy is the right treatment for you.  Take your first step towards positive change now?

Call, text or email me on 07976970489 – paula@nurtured-mind.co.uk