Dealing With Anxiety – The Exercises

Here’s the list of exercises I talked about in the previous post about dealing with anxiety. As you will not be able to relax and read the instructions at the same time, first familiarize yourself with all the exercises. You can then start to work through the routines, which get progressively shorter. When you are able to relax using the first exercise, move on to exercise two; when you have mastered this, begin exercise three. Finally, learn exercise four, which is a rapid relaxation routine. This whole process should be done gradually, over several weeks.

The length of time needed will vary from person to person, so don’t worry that you are not progressing fast enough as this will diminish your ability to relax. Only move to the next exercise when you feel fully relaxed at the end of a routine: there is nothing to be gained by rushing through the program, and you’ll defeat the object of dealing with anxiety through these relaxation techniques.

Progressive Muscular Relaxation (PMR)

PMR is a well-established relaxation routine which was devised by Edmund Jacobsen in the 1930s. His aim was to develop a systematic program which would achieve a deep level of relaxation and help in dealing with anxiety. His solution was a series of tense-relax exercises focusing on the body’s major muscle groups. An additional advantage of this approach is that you will also learn to make the distinction between tense and relaxed muscles, so that you can better recognize when you are tense or becoming anxious and then relax in response to this.

The basic movement which you use at every stage of the exercise is as follows:

Tense your muscles, but do not strain, and concentrate on the sensation of tension. Hold this for about five seconds and then let go of the tension for ten to fifteen seconds. Discover how your muscles feel when you relax them.

PMR requires you to do this for muscle groups throughout the body. It is important to breathe slowly and regularly between each stage in the procedure and during the exercise. In your chosen place and position, focus in turn on parts of the body, as follows:

• Feet Pull your toes back, tense the muscles in your feet. Relax and repeat
• Legs Straighten your legs, point your toes towards your face. Relax, let your legs go limp and repeat.
• Abdomen. Tense your stomach muscles by pulling them in and up – as if preparing to receive a punch. Relax and repeat.
• Back. Arch your back. Relax and repeat.
• Shoulders/neck. Shrug your shoulders as hard as you can, bringing them up and in. Press your head back. Relax and repeat.
• Arms. Stretch out your arms and hands. Relax, let your arms hang limp and repeat.
• Face. Tense your forehead and jaw. Lower your eyebrows and bite hard. Relax and repeat.
• Whole body. Tense your entire body: feet, legs, abdomen, back, shoulders and neck, arms, and face. Hold the tension for a few seconds. Relax and repeat.

If you still feel tense when you reach me end of the routine, go through it again. If only parts of your body feel tense, repeat the exercise in those areas. When you have finished the exercise and feel relaxed, spend a few moments relaxing your mind. Think about something restful: whatever scene or image works best for you.

Breathe slowly through your nose, filling your lungs completely. Continue for a minute or two, then open your eyes. Do not stand up straight away; when you are ready, move slowly and stretch gently.

PMR should be practiced about twice a day until you always feel fully relaxed at the end of the exercise. Then you can move on to shortened PMR. Remember, it takes time to learn how to relax. Give yourself a chance and do not expect to succeed too soon. Some people find it easier to follow this exercise if they have taped instructions to guide them. As mentioned earlier you can make your own audio-tape by reading the relaxation script. Be sure to speak slowly and gently.

Shortened PMR For Dealing With Anxiety

Tagged as: dealing with anxiety, managing anxiety