Use This Technique to Manage Daily Stress and Anxiety

One symptom of stress and anxiety is a tendency to subconsciously tense our muscles. In fact, we can do this so often without even realizing it to the point that put additional strain and pressure on bodies. 

This tension can make it difficult for us to let go of stress at the end of the day, to enjoy fun events, and to calm down in moments of crisis. It can also lead to other health problems like muscle soreness, increased heart rate, headaches, anxiety attacks, stomachaches, and hypertension.

My favorite techniques to help let go of this tension and relax at the end of night is called “progressive muscle relaxation” or PMR. When you use this technique, you can release the tension in your muscles and in release the “stress” in your mind. 

What is progressive muscle relaxation?

Progressive muscle relaxation is a technique that involves tensing and then relaxing specific muscle groups in the body one at a time to help reduce muscle tension and promote relaxation. The goal of PMR is to help you become more aware of muscle tension verses relaxation. The act of intentionally contracting the muscle helps to release any subconscious tension and stress we have stored up during the day. 

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.

At home if you want to try PMR, here is a general outline:

Find a quiet, comfortable place without any distractions where you can sit or lie down. 

1)    Start with a body scan and notice any tense spots 

2)    Start by tensing the muscle group in your feet. Hold this 5-10 second, then release the tension and let the muscle group relax.

3)    Move on to the next muscle group, such as your calves. Tense the muscles for 5-10 seconds, then release the tension and allow the muscles to relax. 

4)    Continue working your way up the body one muscle group at a time. Tensing each group for 5-10 seconds and then releasing each one.

Once you have worked through all the muscle groups, take a few deep breaths and complete another body scan. Notice if your body feels more relaxed. 

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.