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Severe anxiety is one of the most commonly seen mental disorders in our society today. It has several manifestations, including heart palpitations, sweating, dizziness, fears of losing one’s mind, fears of dying, and feelings of unreality. In its most extreme forms, it can lead to frequent, debilitating panic attacks, and agoraphobia.
Anxiety is treated in several ways. These methods may include medication, counseling, and various forms of relaxation techniques. One of these exercises is called PMR, or Progressive Muscle Relaxation. It is a relatively simple technique, which can be mastered by almost anyone willing to practice it. Many people find it one of the most easily learned relaxation methods, because it utilizes a skill that almost all who suffer from anxiety already know how to perform well: muscle tension.
The following procedure outlines a simple session of PMR. Before practicing this technique, there are a few guidelines you should follow:
1. Practice in a cool, quiet place.
2. Wear loose, comfortable clothing. Take off your shoes.
3. Avoid lying down. It is best to sit up in a comfortable chair.
4. Try to avoid eating before you practice. Also avoid any intoxicants.
5. Though the goal is not for you to fall asleep, it is possible this can occur.
6. Breathe naturally throughout the exercise.
7. Once you have become proficient in the technique, plan to practice daily for about ten minutes.
8. Of course, if you are currently being treated professionally for your condition, consult your doctor before trying these exercises.
There are two basic steps involved in Progressive Muscle Relaxation. The first is the deliberate tensing of various body parts, and the second is the release of muscle tension. No matter which group of muscles you are working on, the technique is basically the same. First, force your mind to focus on the specific muscle group or body part. In this case, we will focus on the shoulders. Inhale deeply, shrug your shoulders and tighten the muscles as much as possible. Hold for about five seconds. (It is important that you really experience the tension, for with enough practice, you will begin to recognize in your everyday life when your muscles start to tense involuntarily. You will then be able to intervene and relax them as well.) After the five seconds is up, release the tension in your shoulders. Just give it up, exhale, and let go. This should be a pleasurable sensation. You should feel all of the tightness travel out of your shoulders. Let them loosely hang. Maintain this relaxed state for about fifteen seconds. Then repeat the cycle of muscle tension and relaxation two more times.
Once you feel comfortable with the basic technique, you may want to go ahead and try a full session of PMR. The usual sequence is to start with the feet, and then move upwards. For each body part listed, follow the tension/relaxation method already described.
Sequence:
1. Feet, Right then Left
2. Lower legs and feet, Right then Left
3. Entire Right leg
4. Entire Left leg
5. Hands, Right then Left
6. Forearms and hands, Right then Left
7. Entire Right arm
8. Entire Left arm
9. Face
10. Shoulders
11. Abdomen
12. Chest
After you have completed an entire session of PMR, keep your eyes closed, and
relax for a few minutes. Make sure to get up slowly, using support.
In addition to the very important benefit of immediate relaxation, the next most important part of this exercise is for you to become aware of the difference between muscle tension and muscle relaxation. With enough practice, this will become second nature to you. When you are going through your day, you will become attuned to how your muscles feel when they are becoming tense, and you will be able to relax them purposely. This is an important skill for anyone suffering from anxiety.
Progressive Muscle Relaxation can be a very effective tool for those fighting the often crippling effects of severe anxiety. Whether by itself, or in combination with other forms of treatment, PMR is a safe method that can be utilized by almost anyone.
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