"I'm so stressed out". If I had a dollar for every time I hear that from a patient or consulting client, I would have a considerable bonus. American business loses millions of dollars each year to stress related illnesses. However, stress is a choice, not an inevitability. Whether you have a high stress job such as an neurosurgeon, manager of a company, or are a worn out parent, you can feel that you experience unmanageable stress. You likely desire relaxation but are unsure if you can achieve it. In other posts, I have emphasized the role your thoughts play in creating the feeling of stress. However, I want to offer you another alternative.
The answer to your stress may be as simple as progressive muscle relaxation. This technique originated in the 1930s and is still popular today. There usually are three components. One involves a focus on controlled breathing, not the frequent shallow or held breath of the anxious and stressed individual. A second component is the use of guided imagery to achieve images of relaxing scenes. With the third component, muscle groups are flexed then systematically relaxed. The idea behind progressive muscle relaxation is that by breathing naturally, focusing on pleasant/relaxful images, and alternately tensing/relaxing muscle groups, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can learn to do it.
Ideally, muscle relaxation should be practiced between ten to twenty minutes three to four times per week. Be prepared to develop your ability to relax gradually.. Through regular practice, you will become competent at progressive muscle relaxation and will be able to better deal with the stress in your life. If you are willing to be patient and persistent, the effort will be worth it.
Progressive muscle relaxation is not only beneficial for stress reduction but also for the alleviation of chronic pain and insomnia. Migraines and cancer symptoms have also been helped by this method. Most of the time, I start with the arms, move to the head and neck, then the chest, then to the lower torso including the legs. On my website www.successandmindset.com, under the tab Free Download, the complimentary ebook download includes a script for approximately 15 minutes of this process.
Initially it is good practice to tense the particular muscle group only for several seconds and then release the tension. The idea is not to strain any muscle but rather to help you learn the difference between tension and relaxation while maintaining regular breathing. As I mentioned earlier, it can be helpful to use this relaxation technique in conjunction with imagery. For example, you could imagine you are like an ocean wave with power unleashed when flexed muscles are released. Other images my clients find helpful include being on a cloud soft as a pillow as well as being on a quiet beach alone at twilight with the waves gently washing ashore.
Progressive muscle relaxation helps you to be more able to recognize signs of tension in your body. Once recognized you can employ the progressive relaxation procedure. Consequently, you will likely feel less stressed and more relaxed. In fact, you may even feel more energized. Progressive muscle relaxation has a long history of producing excellent results which means you can be confident that it is a legitimate approach to relaxation and stress reduction.
Usually most of my clients begin practicing by lying down on a bed or couch. Over time and with continued practice several times per week, they become adept at employing progressive muscle relaxation sitting up so that they can employ the approach almost anywhere to include at work.
Progressive muscle relaxation works well for everyone. No matter what your vocation in life or the cause of the stress in your life, relaxation exercises can improve your sense of well being and your life overall. You may have a high stress way of interacting with the world but you can still learn to do these exercises and change your approach. When combined with modern cognitive therapy approaches to changing your anxiety/stress producing thoughts, you will be less stressed, happier, healthier and more energetic. Again, go to the website to download a complimentary ebook which includes a progressive muscle relaxation script. Don't allow life stressors to control you.