Progressive Muscle Relaxation

The deadline for the APPIC Application for Psychology Internships is fast-approaching, and my level of stress has thus been fast-increasing. Sleep has been difficult to come by, so I have found myself turning to a tried & true method of calming anxiety: progressive muscle relaxation. Most people experience stress and anxiety physiologically as tension in their body, and progressive muscle relaxation helps alleviate this tension through a series of tensing and relaxing muscles throughout the body. I certainly hold most of my stress in my upper back and neck, and I know that when I feel overwhelmed, I find myself clenching my jaw, reverting to shallow breathing, and experiencing stomach upset, which are all signs of bodily tension.

Again, these are physiological responses of the body to anxiety and stress, but they can often be just as distressing. Most people experience anxiety and stress from time to time, but chronic anxiety and stress should not be ignored. Actually, I think it's worthwhile to consider that they should never be ignored, given the significant impact they have on our well-being. Stress and anxiety can impact and/or can be impacted by:

• pain
• cardiorespiratory difficulties
• sleep difficulties
• depressive symptoms
• weight loss and gain
• autoimmune disorders
• immune functioning

Not to mention interpersonal functioning. I don't know about you, but when I'm stressed, the last thing I can manage is being a kind, non-crazy human being.

I recommend various relaxation techniques, including progressive muscle relaxation, to almost all of my clients and patients, and I practice these techniques myself. Why? Because most of us don't cope well in times of stress. Often, when feeling overwhelmed, the first things to go are the things that can be most helpful in managing stress: exercise routines, meaningful relationships, good sleep, positive outlook. Thus, it's helpful to pack your "toolkit" brimming full of healthy ways--instead of emotional eating, using alcohol and other substances, compulsive spending, or whatever your vice of choice is--to cope.

So, here's a tool to add to your kit: progressive muscle relaxation. Google it or search for it in iTunes, and you'll find a plethora of audio resources to guide you through the practice. I generally recommend doing the practice at least once a day (bedtime can be a particularly good time) at first with the intention of getting the practice down so well that you wouldn't need an audio guide to help you relax. This way, when you're stuck in the middle of a terrible, horrible, no good, very bad day, you can guide yourself to relaxation.

How do you calm your nerves and de-stress?