Progressive muscle relaxation (PMR) is an anxiety-reduction technique first introduced by American physician Edmund Jacobson in the 1930s. The technique involves alternating tension and relaxation in all of the body's major muscle groups. Show
If you suffer from social anxiety disorder (SAD), your muscles are probably tense quite often. By practicing PMR, you will learn how a relaxed muscle feels different from a tense muscle. Progressive muscle relaxation is generally used along with other cognitive behavioral therapy techniques such as systematic desensitization. However, practicing the technique alone will give you a greater sense of control over your body's anxiety response. If you practice this technique correctly, you may even end up falling asleep. If so, congratulate yourself on obtaining such a deep level of relaxation, and for the work that you did up to that point. For those who suffer from medical conditions, be sure to consult with your doctor prior to beginning any type of relaxation training exercise. Progressive Muscle Relaxation StepsFind a quiet place free from distractions. Lie on the floor or recline in a chair, loosen any tight clothing, and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair. Take a few slow even breaths. If you have not already, spend a few minutes practicing diaphragmatic breathing. Now, focus your attention on the following areas, being careful to leave the rest of your body relaxed.
Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly. Voice RecordingIn addition to following these instructions, you may consider using a voice recording such as the free MP3 audio file offered by McMaster University with directions on practicing progressive muscle relaxation. The use of an audio recording allows you to fully relax and concentrate on the technique. Efficacy of PMR for AnxietyA systematic review conducted in 2008 and published in the journal BMC Psychiatry showed the efficacy of relaxation training, including PMR, in the treatment of anxiety. Therefore, if you are looking for evidence-based options to help treat your social anxiety, PMR may be a good choice. A Word From VerywellRelaxation techniques such as progressive muscle relaxation can be helpful for mild to moderate social anxiety, or when practiced alongside traditional treatment such as cognitive-behavioral therapy or medication. However, if you find yourself living with severe untreated social anxiety, it is important to consult with a doctor or other mental health professional to obtain suitable treatment. Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Arlin
Cuncic Thanks for your feedback! What is a stress reduction technique that involves contracting and relaxing muscle groups one at a time?Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety.
Which technique requires contracting and relaxing muscles?Progressive muscle relaxation (PMR) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern. The goal is to release tension from your muscles, while helping you recognize what that tension feels like.
Is a stress reduction technique that involves contracting and relaxing muscle groups quizlet?A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called progressive relaxation or neuromuscular relaxation. A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called neuromuscular relaxation or Jacobsonian relaxation.
What is relaxation and stress reduction techniques?You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn. Sitting in a comfortable chair: Close your eyes and concentrate on your breathing. Slowly breath in through your nose and out through your mouth.
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