Progressive Muscle Relaxation Script
Progressive muscle relaxation (or PMR) is a technique for reducing anxiety by alternately tensing and relaxing the muscles. It was developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscle tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension. PMR entails a physical and mental component.
The immediate effects of progressive muscle relaxation include all the benefits of the relaxation response described at the beginning of this chapter. Long-term effects of regular practice of progressive muscle relaxation include:
* A decrease in generalized anxiety
* A decrease in anticipatory anxiety related to phobias
* Reduction in the frequency and duration of panic attacks
* Improved ability to face phobic situations through graded exposure
* Improved concentration
* An increased sense of control over moods
* Increased self-esteem
* Increased spontaneity and creativity
Progressive Muscle Relaxation Technique
Progressive muscle relaxation involves tensing and relaxing, in succession, sixteen different muscle groups of the body. The idea is to tense each muscle group hard (not so hard that you strain, however) for about 10 seconds, and then to let go of it suddenly. You then give yourself 15-20 seconds to relax, noticing how the muscle group feels when relaxed in contrast to how it felt when tensed, before going on to the next group of muscles. You might also say to yourself "I am relaxing," "Letting go," "Let the tension flow away," or any other relaxing phrase during each relaxation period between successive muscle groups. Throughout the exercise, maintain your focus on your muscles.The guidelines below describe progressive muscle relaxation:
1. After finding a quiet place and several free minutes to practice progressive muscle relaxation, sit or lie down and make yourself comfortable.
2. Begin by tensing all the muscles in your face. Make a tight grimace, close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.
3. Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.
4. Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.
5. Continue down your body, repeating the procedure with the following muscle groups:
* chest
* abdomen
* entire right arm
* right forearm and hand (making a fist)
* right hand
* entire left arm
* left forearm and hand (again, making a fist)
* left hand
* buttocks
* entire right leg
* lower right leg and foot
* right foot
* entire left leg
* lower left leg and foot
* left foot
6. for the shortened version, which includes just four main muscle groups:
* face
* neck, shoulders and arms
* abdomen and chest
* buttocks, legs and feet
Quickly focusing on each group one after the other, with practice you can relax your body like ‘liquid relaxation’ poured on your head and it flowed down and completely covered you. You can use progressive muscle relaxation to quickly de-stress any time.
