As we discussed in an earlier post, one way of dealing with anxiety is to learn some simple relaxation techniques – one such technique is called Progressive Muscular Relaxation or PMR.

You can begin to shorten the routine of relaxing by missing out the ‘tense’ stage. Simply go through the sequence of systematically relaxing the different muscle groups. When you can do this effectively, you can adapt the routine to use at other times and in other places. For example, you might try the exercise sitting, rather than lying down; or you might move from a quiet bedroom to the living area which is not so peaceful. In this way, you will be learning to relax in a range of environments, which is what you need for real-life coping strategies for dealing with anxiety and lots of other situations you will no doubt encounter.

Simple Relaxation Routine

This is an even shorter exercise which you can practice as you become more experienced at achieving the relaxed state. It was developed in the 19705 by a cardiologist named Herbert Benson who wanted to help cardiac patients reduce the stress which worsened their physical condition. However, it has become established as a universally helpful relaxation technique.

For the exercise, you will need to find a restful mental device to use during the routine. You might use a sound or word which you find relaxing, such as the word ‘calm’ or the sound of the sea; or a particular object which is restful, perhaps a picture or an ornament which you like; or a scene which you find calming, such as a quiet country spot or a deserted beach.

When you have worked out what is most effective for you:

Sit in a comfortable position with your eyes closed. Imagine your body growing heavier and more relaxed.
Breathe through your nose and become aware of your breathing as you inhale. As you breathe out, think about your mental image, while breathing easily and naturally.
Don’t worry whether or not you are good at the exercise; simply let go of your tensions and relax at your own pace. Distracting thoughts will probably come into your mind. Don’t worry about this and don’t dwell on them; simply return to thinking of your mental image or your breathing pattern.
You can keep this going for as long as it takes you to feel relaxed. This might be two minutes or twenty minutes; the criterion for finishing the exercise is your feeling of relaxation. When you do finish, sit quietly with your eyes closed for a few moments, and then sit with your eyes open. Don’t stand up or begin moving around too quickly.

As this is a brief exercise, you can practice it more frequently than the earlier ones. You could practice for a few minutes every hour; or at coffee, lunch and tea breaks; or between appointments; or at every service station if you are driving on a long journey and feeling stressed. The options are endless and the most useful thing you can do is to discover what fits in best with your lifestyle.

Treating Anxiety