Progressive Muscle Relaxation
Progressive Muscle Relaxation
As anxiety escalates towards panic, a gradual and often subtle increase in muscular tension typically occurs. With experience, we can learn to anticipate and identify these tensions before they escalate into a full-blown panic attack.
The presence of muscular tension serves as an early warning system, signaling the approach of more severe anxiety. The goal is to recognize these early symptoms and identify the thoughts and behaviors contributing to our anxiety.
It's important to note that symptoms can vary from person to person and even from day to day. For instance, you might first notice tension as nasal flaring one day and abdominal tightness another. By paying attention to these subtle cues, we can intervene early and prevent anxiety from spiraling out of control.
Progressive Muscle Relaxation – Progressive Muscle Relaxation (PMR) is a technique that involves systematically tensing and relaxing different muscle groups to reduce overall tension and promote relaxation. You can start either from your head and work your way down to your toes, or vice versa.
Tense: Tighten the muscles in a specific group (e.g., your forehead, shoulders, calves) for about 5-10 seconds. Focus on the feeling of tension.
Release: Slowly release the tension and relax the muscles. Notice the difference between the feeling of tension and relaxation.
Repeat: Spend about 15 seconds on each muscle group, repeating the process if tension returns.
If you have good concentration, try combining PMR with controlled breathing for enhanced relaxation. Inhale deeply as you tense the muscles, and exhale slowly as you release the tension.