So what can I do to stop this anxiety? I don’t exercise much at all, so I’m sure doing some more of that wouldn’t hurt, but what else can I do to calm myself down and to relax better?

The battle against illegal drug abuse has taken a new turn with the growing number of cases involving the use of muscle relaxant medications. The fact is, muscle relaxant medications do have ingredients and effects that are considered habit-forming.  These drugs, similar to some narcotics, target some areas of the central nervous system to reduce or eliminate the sensation of pain.  Users of the medication may   experience aslight “buzz” that may be likened to the “high” effects of certain narcotic substances. In particular, the sensation has sometimes been compared to morphine, which is also used to control pain. Morphine is classified as a pain killer and it does have a muscle relaxant effect.  Both drugs target the central nervous system by inhibiting the production or flow of certain chemical transmitters. In the case of morphine, the drug temporarily disables the neurotransmitters that signal the body to feel pain in  certain afflicted areas. In the case of a muscle relaxant, the drug actually also works to control the  amount of activity involving the chemical receptors and transmitters. Also, the morphine is used to remove the sensation of pain to prevent the patient from recognizing that physical damage is occurring, whereas a muscle relaxant is designed to help prevent damage to muscle tissue.

The latest statistics show that muscle relaxant addiction is still far from being considered a rampant social problem.  But if not addressed properly, it can be a serious concern in the not-to-distant future.  While there are some pain killing drugs available in the market, these are thought to be too mild to generate the addictive “buzz” that addicts crave for.  According to some reports, there are some more potent muscle relaxant drugs being tested out that might be made available without a doctor’s prescription. If that is the case, then the number might increase.

Another factor to consider might be that some people addicted to pain killers might actually be unaware that they are developing an addiction, or are actually hooked on drugs. Denial is actually one of the strongest characteristics among people with substance abuse problems.  Persons addicted to narcotics or prescription medication slide down gradually, only to find themselves emotionally, psychologically, and physically bound to excessive drug use.

Since these medications can be used either on a regular basis or whenever the patient needs them, it can be difficult to determine if someone is using them irregularly or has developed a dependency. The easiest way to tell would be to know doses taken each day.   The larger the doses taken regularly, the faster that a user can develop dose tolerance which can lead to a progressively larger intake of the drug.

Substance abuse, including the unregulated intake of pain killers, is a problem that should concern everyone.  If left unattended, it can be next major problem for law enforcement.  Fortunately, majority of pain killers are still prescription drugs that cannot be obtained without approval from a doctor or licensed pain therapist.  Still, adequate attention must be made on just how many patients are prescribed with pain killing products, how much is now being consumed in the market, and by whom.  The right to maintain privacy when it comes to receiving medication is important.  However, taking steps to prevent a good thing, such as the availability of drugs to help patients in great pain, to turn into a negative thing that turns these very same drugs into substances that actually control instead of bringing more pain over the long haul.

I have a summer college course, and its begins at 9:20 each morning and with my sleeping habits, it’s very hard for me to work with this schedule.

Does anyone have any suggestions on how I can sleep at night!?

***NOTE**** I have been to a doctor, and they just want to prescribe me sleeping pills which a) my parents don’t approve of and b) my medical insurance doesn’t cover because I’m only 17.

ps. I take BuSpar, Lexapro and Clonazepam.

One of the most simple and easily learned techniques for relaxation is Progressive Muscle Relaxation (PMR), a widely-used procedure today that was originally developed in 1939.

The PMR procedure teaches you to relax your muscles through a two-step process. First you deliberately apply tension to certain muscle groups, and then you stop the tension and turn your attention to noticing how the muscles relax as the tension flows away.
Through repetitive practice you quickly learn to recognize-and distinguish-the associated feelings of a tensed muscle and a completely relaxed muscle. With this simple knowledge, you can then induce physical muscular relaxation at the first signs of the tension that accompanies anxiety. And with physical relaxation comes mental calmness-in any situation.

Before practicing PMR, you should consult with your physician if you have a history of serious injuries, muscle spasms, or back problems, because the deliberate muscle tensing of the PMR procedure could exacerbate any of these pre-existing conditions. If you continue with this procedure against a doctor’s advice, you do so at your own risk.
There are two steps in the self-administered Progressive Muscle Relaxation procedure: (a) deliberately tensing muscle groups, and (b) releasing the induced tension. This two-step process will be described after you are introduced to the muscle groups.

After learning the full PMR procedure as follows, you will spend about 10 minutes a day maintaining your proficiency by practicing a shortened form of the procedure. As you practice the short procedure, you will be simultaneously learning cue-controlled relaxation.

Ultimately, you will acquire something that will probably become an indispensable part of your daily life, and the initial drudgery of practice will be long-forgotten.
It is recommended that you practice full PMR twice a day for about a week before moving on to the shortened form (below). Of course, the time needed to master the full PMR procedure varies from person to person.

Here are some suggestions for practice:

•    Always practice full PMR in a quiet place, along, with no distractions like television or phones.  We don’t suggest even using background music.

•    Remove your shoes and wear loose clothing

•    Don’t eat, smoke or drink right before practicing PMR.  It’s best to practice before meals rather than after to avoid problems with digestion.

•    Never practice this while under the influence of any intoxicants.

•    Sit in a comfortable chair or lying down in bed.

•    Plan on falling asleep before the cycle is complete if you do this in bed

•    If you are doing PMR just to relax instead of falling asleep, after you are done, relax with your eyes closed for a few seconds and then get up slowly.  If you stand up too quickly, you could experience a sudden drop in blood pressure which could cause you to feel faint.

Some people like to count backwards from 5 to 1 timed to slow, deep breathing and then say “Eyes open, supremely calm, fully alert.”

You will be working with most all the major muscle groups in your body, but for convenience you will make a systematic progression from your feet upwards. Here is the most popular recommended sequence:
•    Right foot

•    Right lower leg and foot

•    Entire right leg

•    Left foot

•    Left lower leg and foot

•    Entire left leg

•    Right hand

•    Right forearm and hand

•    Entire right arm

•    Left hand

•    Left forearm and hand

•    Entire left arm

•    Abdomen

•    Chest

•    Neck and shoulders

•    Face

If you’re left handed, begin with your left side.

What does the acronym HALT stand for?
A. Hungry, angry, lonely, tired
B. High-strung, anxious, labored, tense
C. Healthy, active, lean, toned
D. Help, avoid, learn, talk
8. Eustress is a form of
A. estrogen. C. positive stress.
B. negative stress. D. endorphin.
9. How often should you use deep, relaxing breathing techniques?
A. Every day
B. Only during periods of stress
C. No more than twice a day
D. Only when you’ve gotten enough sleep
10. Which one of the following symptoms indicates that a person is in the alarm stage
of stress?
A. High level of concentration C. Blurred vision
B. Hyperventilation D. Racing heartbeat

11. What is the purpose of the mantra during meditation?
A. It lets everyone know you’re meditating.
B. It allows you to concentrate on one peaceful sound.
C. It helps to relax the muscles.
D. It helps to release endorphins.
12. Which one of the following choices best represents a potential stressor?
A. A surprise gift C. A long-awaited salary raise
B. An unexpected visit D. A decrease in gas prices
13. How can doing something for someone else help to relieve stress?
A. It helps you to sleep better.
B. It helps you become numb to social issues.
C. It can get you time off from work or school.
D. It gets your mind off your own troubles.
14. How can you reduce the stress of completing a project?
A. Put off the project until the last minute.
B. Work on the project well into the night.
C. Take a break from the project when you need it.
D. Devote at least eight hours a day to the project.
15. Which of the following physiological symptoms are signs of stress?
A. Arthritis and carpal tunnel syndrome
B. Hearing and vision loss
C. Dental cavities and bone loss
D. Headaches and elevated blood pressure
16. When should you suggest a client use progressive muscle relaxation?
A. Before the client begins an intense exercise routine
B. When the client is stressed while driving
C. After the client eats a large meal
D. When the client is having trouble relaxing
17. How does regular exercise improve cardiovascular function during times of stress?
A. It increases oxygen supplies and lowers triglyceride levels.
B. It reduces the amount of endorphins released in the body.
C. It reduces carbon dioxide supplies and raises triglyceride levels.
D. It increases the level of hormones circulating in the body.
18. Distress is a form of
A. disease. C. positive stress.
B. negative stress. D. expected stress.

19. Which one of the following choices might be an appropriate image for visualization?
A. The pet you had as a child
B. A picture of a favorite relative from the past
C. A car driven very fast
D. A beach at low tide
20. What nutritional supplement is recommended for helping the body handle stress?
A. Iron
B. Zinc
C. Vitamin C
D. No supplements are recommended for stress management.

Progressive muscle relaxation technique is a kind of exercise that relaxes all your muscles in the body to relieve you from stress. Stress management is vital because if left unmanaged stress can causes a lot of problems which might even be life threatening. Stress is a state of feeling helpless when the environment is demanding too much from you and you feel like your resources are being depleted even more and you cannot handle the demand. Stress is quite unique in every person but the management methods like progressive muscle relaxation method, will pretty much apply to most people. Stress will be caused by many factors which are also called stressors and they are present themselves everywhere. They range from minor causes to very serious ones.

Using progressive muscle relaxation for stress management will enable you to regain your strength in the muscles and it will be a pleasant experience. However, if you do not know how it is supposed to work, you need to visit a health professional who will show how it is done. There are certain skills that are required to undertake the procedure. This is because you have to know how to reach the right muscles and how to handle them. To make sure you are in the hands of a person who knows what they are doing.

There is no doubt that you are going to enjoy this management for stress. It is vital that you speak with your doctor to find out more about the treatment and whether you might need other forms of remedies to go with it or not. You also need to know whether there are any side effects. This knowledge is important so that you can decide whether you want to go for it or not. Take your time and prepare yourself well consider also the price of the procedure and if it is within your reach, them it is worth it.

8. Eustress is a form of
A. estrogen. C. positive stress.
B. negative stress. D. endorphin.

10. Which one of the following symptoms indicates that a person is in the alarm stage
of stress?
A. High level of concentration C. Blurred vision
B. Hyperventilation D. Racing heartbeat

13. How can doing something for someone else help to relieve stress?
A. It helps you to sleep better.
B. It helps you become numb to social issues.
C. It can get you time off from work or school.
D. It gets your mind off your own troubles.

14. How can you reduce the stress of completing a project?
A. Put off the project until the last minute.
B. Work on the project well into the night.
C. Take a break from the project when you need it.
D. Devote at least eight hours a day to the project.

16. When should you suggest a client use progressive muscle relaxation?
A. Before the client begins an intense exercise routine
B. When the client is stressed while driving
C. After the client eats a large meal
D. When the client is having trouble relaxing

18. Distress is a form of
A. disease. C. positive stress.
B. negative stress. D. expected stress.

19. Which one of the following choices might be an appropriate image for visualization?
A. The pet you had as a child
B. A picture of a favorite relative from the past
C. A car driven very fast
D. A beach at low tide
20. What nutritional supplement is recommended for helping the body handle stress?
A. Iron
B. Zinc
C. Vitamin C
D. No supplements are recommended for stress management.

Trigger the relaxation response is an important way to counteract the fight or flight response that results from the daily pressures and stress of life. You can deal with anxiety and even panic attacks by practicing progressive muscle relaxation or PMR. This technique involves tensing and releasing distinct muscle groups throughout the body.

Your body is holding a lot of stress! How could it not be? Everyday, we hear more depressing news about the stock market, our retirement savings, our livelihoods and our jobs. We are internalizing all this stress and the sudden shocks to our financial well being may be triggering a more serious anxiety disorder.

So many of us do not realize how stress and worry are affecting us until it is too late and we have had a full blown panic attack or some other crisis. Stopping these problems before they overwhelm you is vital. One of the great ways to relieve mental angst is to attack your physical angst.

We often don´t realize how much worry we are holding on our shoulders. Muscles in your back, shoulders and neck can be turned into knots of worry. While most of us are familiar with these sensations, we often don´t realize that muscles throughout our body are tensing up, responding to our feelings. It is instinctive to preserve ourselves, the survival instinct is alive and well in all of us.

This desire dates back to our caveman ancestors who had to deal with wild animals daily and do things most of us could never contemplate to survive and eat. Along with this valuable instinct comes the fight or flee instinct which determines the best way for us to survive in certain distressing situations. Do we run like crazy or prepare to fight? Either way, your muscles throughout your body tense up in preparation.

Most of us don´t even realize that our body is doing this. We may be upset about a negative review we got, but we aren´t going to run for our lives or attack our boss. Your body doesn´t realize that and tenses up anyway, creating stress and anxiety and fueling potential panic attacks.

A great way to trigger the relaxation response is to try Progressive Muscle Relaxation or PMR. It is a great way to return your anxious body to its normal state. It can provide almost instant relief to an aching body and an overwhelmed mind.

PMR involves tightening your muscles to their fullest extent, filling them with tension. You hold this tightened position for 10 seconds and then release your muscles. Your muscles will return to a looser, freer state than where they started. By doing this to discrete muscle groups throughout your body, you are triggering the relaxation response, the signal that your body is not in danger and that you don´t need to run or fight.

This technique should begin with the right foot, then the right foot and ankle, then the right foot, ankle and lower leg and so forth. You will then need to switch to the other leg and then proceed up the body to the neck, head and face. With practice, you will see positive results to your physiological as well as mental and emotional well being.

Anxiety while driving is a serious issue. There are people who have issues every day that they get into a car.  There are multiple aspects of driving that can set off anxiety; some people feel anxious when they go over bridges. Others have anxiety when they wind up stopping at a stoplight, or wind up stuck in traffic. Some people simply get anxious from getting into a car.

All of this anxiety can be very dangerous for those who are actually operating a vehicle. People have started to realize how serious anxiety while driving is, and have started to seek out different ways to take care of that anxiety. One of the ways that is starting to gain steam is progressive muscle relaxation. Many people have not heard of progressive muscle relaxation, and do not know what to expect.

What is Progressive Muscle Relaxation?

Progressive muscle relaxation is different than many of the other types of therapy for anxiety in the sense that it seriously connects the mind and body. The stress that is on the body can cause stress to the mind. In a related way, the stress of the mind can actually cause stress on the body. Working with both of these things together can actually help with anxiety. By mastering the body, you can help to relax the mind, even if the mind caused the stress in the first place. Muscle relaxation gets the individual to relax their body through focusing on relaxing their muscles. If they focus on relaxing their muscles, they can relax their mind and calm their anxiety attack.

How Can Progressive Muscle Relaxation Help Driving Anxiety?

Driving anxiety is incredibly serious. If someone is starting to feel stressed, and begins to feel an anxiety attack coming on, they can practice muscle relaxation right away. For some people, only small types of muscle relaxation are needed. For others, they may need to pull over the car to completely focus on relaxing their body. Those who have driving anxiety can benefit from learning to relax their body.

By relaxing your muscles, you will be in a more calm state of mind. Practicing progressive muscle relaxation before driving can help you to reduce the chances of an anxiety attack due to driving. If you are driving and feel anxious, taking a break to practice progressive muscle relaxation can help you to dodge the anxiety attack altogether. Either way, progressive muscle relaxation can easily help you relax your mind while driving.

Talk therapy, biofeedback, self-analysis
Deep breathing, progressive muscle relaxation, the relaxation response
Zen meditation, yoga relaxation, thai chi
kickboxing, spinning, sprinting

2. Which of the following is not a somatoform disorder?

Hypochondriasis
Conversion disorder
Body dysmorphic disorder
Depersonalization disorder

3. Why do psychologists prefer the phrase “maladaptive behavior” more so than normalcy?

because it sounds more scientific
because it allows them to see how individual behavior might cause personal distress
because it allows them to see how personal behavior might lead to societal woes
because the word “normal” is controversial

4. Which of the following is true about schizophrenia?

Schizophrenia kills more men each year than heart disease.
Schizophrenia affects women more than men.
Schizophrenia develops earlier in women.
Schizophrenia develops earlier in men.
5. Body Dysmorphic Disorder (BDD) is sometimes treated as _____ because of the ritual groomiing and/or camouflaging techniques sufferers employ.

Dissociative Identity Disorder (DID)
an issue of vanity
Obsessive-Compulsive Disorder (OCD)
Generalized Anxiety Disorder (GAD)
6. What is a personality disorder?

when an imbalance in neurotransmitters causes a person to hallucinate or become paranoid
when a person’s habitual dependence on a substance or practice is beyond his or her control
when a person’s pattern of perceiving, retaining, and recalling information about the prior experiences has been damaged
when a person’s pattern of perceiving, relating to, and thinking about one’s self and one’s environment disrupts daily life

Your body is holding a lot of stress! How could it not be? Everyday, we hear more depressing news about the stock market, our retirement savings, our livelihoods and our jobs. We are internalizing all this stress and the sudden shocks to our financial well being may be triggering a more serious anxiety disorder. 

So many of us do not realize how stress and worry are affecting us until it is too late and we have had a full blown panic attack or some other crisis. Stopping these problems before they overwhelm you is vital. One of the great ways to relieve mental angst is to attack your physical angst. 

We often don´t realize how much worry we are holding on our shoulders. Muscles in your back, shoulders and neck can be turned into knots of worry. While most of us are familiar with these sensations, we often don´t realize that muscles throughout our body are tensing up, responding to our feelings. It is instinctive to preserve ourselves, the survival instinct is alive and well in all of us. 

This desire dates back to our caveman ancestors who had to deal with wild animals daily and do things most of us could never contemplate to survive and eat. Along with this valuable instinct comes the fight or flee instinct which determines the best way for us to survive in certain distressing situations. Do we run like crazy or prepare to fight? Either way, your muscles throughout your body tense up in preparation.

Most of us don´t even realize that our body is doing this. We may be upset about a negative review we got, but we aren´t going to run for our lives or attack our boss. Your body doesn´t realize that and tenses up anyway, creating stress and anxiety and fueling potential panic attacks. 

A great way to trigger the relaxation response is to try Progressive Muscle Relaxation or PMR. It is a great way to return your anxious body to its normal state. It can provide almost instant relief to an aching body and an overwhelmed mind.

PMR involves tightening your muscles to their fullest extent, filling them with tension. You hold this tightened position for 10 seconds and then release your muscles. Your muscles will return to a looser, freer state than where they started. By doing this to discrete muscle groups throughout your body, you are triggering the relaxation response, the signal that your body is not in danger and that you don´t need to run or fight. 

This technique should begin with the right foot, then the right foot and ankle, then the right foot, ankle and lower leg and so forth.  You will then need to switch to the other leg and then proceed up the body to the neck, head and face. With practice, you will see positive results to your physiological as well as mental and emotional well being.

Progressive Muscle Relaxation is a great technique to try if you want to relieve stress and reduce anxiety in your life. For many people suffering from panic attacks or the general burdens of life, finding even a moment of respite can be difficult.

The world is so fast paced, the demands so great, the worries so overwhelming, that it can be difficult to deal with sometimes. A great way to find some physical and mental peace is to practice progressive muscle relaxation or PMR. 

This great technique engages your body´s relaxation response, removing tension, worry and fear.  By alternating tension and releasing various muscle groups throughout your body, you will be able to achieve a higher degree of relaxation in the muscles throughout your body.

When your muscles release their tightness and loosen up, it naturally brings calming effects to the body and the mind.
 
Tension is the great enemy of peace of mind. When muscles are tense, they prevent the body from receiving sufficient oxygen and blood flow; they drain blood from other valuable organs to deal with the panic response that is tightening your muscles. Tense muscles signal fear and apprehension to your body which causes it to go into survival mode and panic mode.

Your heart rate will quicken as the demand for blood to your tightened muscles increases. In addition, blood will flow from your hands and feet to feed the starved muscles that will propel you to safety.  Your breathing becomes shallower and quicker, you start tingling and having abdominal pains and soon you find yourself suffering a full blown panic attack. 

End these problems or potential problems by practicing PMR. It can be done in the safety and comfort of your own home and only takes 20 minutes. You can start from either your head or feet and gradually tense the muscles in each section of your body. Holding the tension for 10 seconds and then loosen and release. The tighter you squeeze your muscles, the looser they will feel upon the release.
 
Like most new things, PMR takes practice to achieve the most effective results. Start off by lying down in your home or sitting in a comfortable chair and tensing your right foot for 10 seconds and then release. Next, move to the right foot and lower leg, tensing this group of muscles for 10 seconds and then releasing.

Continue up the right side then switch to the left.  Focus on the way your body feels and the relaxation you have achieved in those muscle groups that have gone through the process. Do this 2 times a day at first, for a couple of weeks to practice the technique. You can then move to once a day or as needed, whenever you feel tension build up or a panic attack coming on.

Use this great way to reduce anxiety as an important coping tool and manage your stress better. 

A. low arousal.
B. high arousal.

C. increased blood pressure.

D. rapid thought processes.

2. To analyze exactly what you do with your time, you need to

A. write down everything that you do in a time inventory.
B. videotape 24 hours of a typical day.

C. buy a daily planner.

D. have a friend observe your work habits.

3. Having confidence and satisfaction in yourself is known as

A. visualization.
B. self-esteem.

C. self-centeredness.

D. self-gratification.

4. Which of the following is an important first step toward developing a personal stress management program?

A. Finding out what creates the most stress for you
B. Learning new skills for relaxation

C. Displacing unwanted stress onto family and friends

D. Observing the fight-or-flight response

5. A neat, organized work space

A. can lower your stress level.
B. isn’t really beneficial.

C. makes it seem like you’re not really working.

D. is nice to look at, but hard to work with.

6. A sound diet will help your body to

A. sleep less deeply at night.
B. feel more stressed.

C. ward off the effects of temporary stress.

D. increase flexibility.

7. Progressive muscle relaxation is a technique used for

A. falling asleep.
B. becoming aware of tension in muscles.

C. prepping surgery patients.

D. raising blood pressure.

8. To achieve a low state of arousal, you need to

A. control breathing, thoughts, and tension within the muscles.
B. check your blood pressure regularly.

C. seek professional counseling.

D. increase your anxiety and breathe heavily.

9. Once you’ve determined your long- and short-term goals, you can use a _______ to determine how to best use your time.

A. filing system
B. tickler file

C. monthly calendar

D. to-do list

10. A person who drinks a few glasses of wine every day to relax is

A. handling his or her stress very well.
B. distracting him- or herself from the real problem by keeping busy.

C. concealing his or her symptoms temporarily.

D. not drinking enough to cure the problem.

11. To limit your telephone time at work, you can

A. ignore your messages—people with important messages will call back.
B. have a coworker answer your phone.

C. limit the conversation to work-related issues.

D. unplug the phone.

12. A good strategy for managing emotional stress is

A. telling yourself you can’t handle the problem.
B. recognizing that most problems are temporary and manageable.

C. reminding yourself how many times you’ve failed before.

D. ignoring the stress until it reaches an unbearable state.

13. A good strategy for managing social stress is

A. avoiding eye contact.
B. being hostile to the party involved.

C. using low-stress situations to prepare for more stressful situations.

D. getting yourself tensed up for a fight.

14. Which of the following is a direct benefit of practicing relaxation techniques?

A. Less stress and anxiety
B. Cardiovascular strength

C. A faster heart rate

D. Greater muscle tension

15. What are the four basic facets to a personal stress management program?

A. Body work, mental work, spiritual work, and vacations
B. Warm-up, cooldown, aerobics, and calisthenics

C. Confidence, dependability, accessibility, and eye contact

D. Fitness, nutrition, relaxation, and self-esteem

16. Which of the following is an example of concealing symptoms of stress by reducing your body’s sensitivity to the symptoms?

A. Arousal reduction
B. Drug and alcohol use

C. Breathing

D. Autogenic training

17. You should complete your A priorities

A. during your peak waking hours.
B. during your low-energy hours.

C. only after your B priorities have been completed.

D. after everyone else has retired for the evening.

18. Which of the following statements is good advice to follow when participating in relaxation training?

A. The setting should be a well-lit room.
B. Wear tight-fitting clothes.

C. Sit in a semireclined position with your head and neck well-supported.

D. Have a radio playing softly in the background.

19. If you have too many tasks to complete at work, you should

A. take a deep breath and start at the top of the pile and work your way down as quickly as possible.
B. complain to your boss that it’s an unreasonable amount of work.

C. decide for yourself what is the most important, then get started.

D. ask your boss to prioritize assignments.

20. An example of a long-term goal is

A. getting your hair done at your favorite salon.
B. traveling to Europe.

C. finishing a term paper.

D. reading a biography.

Taking time to relax is essential to offset the destructive effects of chronic stress on the body. Through the regular practice of relaxation techniques, one can begin to overturn this cumulative, hurtful process, and engage the body’s incredible possibility for self-healing.

Progressive muscle relaxation, also known as a guided body scan is a very valuable stress management technique. A guided body scan — which seeks to locate and release muscular tensions — supports deep relaxation, as most of us hold needless tension in some of our muscles. The location of chronic muscle tension can differ from person to person.

In progressive muscle relaxation, you shift your attention into different parts of your body and let go of any felt sensations of tightness or pain. With consistent practice, you can become more conscious of your tension and discover ways to let it go. Letting go of physical tension promotes soothing and a calm, quiet mind.

You can add to the relaxation by first tensing each muscle group, maintaining it for an instant, and then releasing it into deeper relaxation. That initial increase of momentary tension assists you in becoming more conscious of how the muscle feels when it is tense, as well as making it possible to relax more deeply.

Try a “mini-body scan” now as you are reading this.

Start with deep, relaxed breathing. Then when you are ready, allow your attention to travel sequentially through your body, starting at your head and slowly moving down to your toes. Within each part of your body, pause a moment and scan for tightness, tension, or chronic soreness. Begin to allow yourself to release any pain or tightness that you become aware of.

You can also visualize sending the warm energy of your in-breath into the discomfort or soreness, and then, with the exhalation, release and dissolve the tension.

Physical relaxation — the release of muscular tightness — in the body promotes the Relaxation Response. Your heart rate, breathing and metabolism slow down and your blood pressure lowers. Your mind becomes peaceful and relaxed, free of worry — and is no longer sending out the signals that release the stress hormones to flood throughout your body.

As you are learning this method, or if you want a more structured practice it is frequently of use to work with a teacher or to use a guided meditation CD. This will help you to remain attentive to your breath and to pay attention to segments of your body which might otherwise remain unnoticed in the body scan.

We unwittingly elicit the Stress Response in our bodies through sustaining chronic muscle tension; through anxiety, worry, and catastrophic thinking; through lack of exercise and proper sleep; through a frantic, fast-paced stressful lifestyle. The Stress Response can be the underlying cause of a compromised immune system, greater susceptibility to disease, and to more rapid aging.

The antidote to the Stress Response is the Relaxation Response, which reverses the damaging effects that result from our bodies being chronically “revved-up”, as if to fight or flee from peril.

Take a little time, today, to practice progressive muscle relaxation. Twenty minutes of Relaxation Response per day can reverse the effects of chronic stress. Provide this give to yourself — you’ll be happy you did.

Medical treatments, aromatherapy, and all the tired old “over-the-counter” prescriptions are just too boring anymore when it comes to treating insomnia or other sleep related problems. You need something new! Now there is a really exciting and effective technique that can be used to deal with Insomnia and other sleep disorders and it’s called the Progressive Muscle Relaxation Technique.

What does this technique really do and how does it help to induce sleep? Well, there are number of good things it does and they work quite well to solve your sleeping problems. Progressive muscle relaxation is a technique that is used to tighten a certain group of muscles and then induce a relaxation stage afterwards that can reduce the overall tension in your body as you progress through the process. It is now being practiced widely by many people to relieve depression, anxiety, and stress. It is also used to treat insomnia as well as other habitual muscle pains in the body. It is being more commonly suggested for use amongst practitioners that have learned the technique of tensing and relaxing the muscles one group at a time. They concentrate on each group individually and thereby flush out the stresses and relieve the overall tension from each particular muscle part.

You can perform progressive muscle relaxation yourself by gradually starting the technique in your limbs and then moving to your facial area and your abdomen until you finally reach your upper body area. This technique is required for about 10 to 20 minutes a day and you’ll really be surprised with the results. It will show you some small but effective changes in your body that will lead to more overall relaxation.

Progressive muscle relaxation targets every area of your body and also provides ample contraction periods that result in a feeling of relaxation after each repetition. It then reduces the nervous feeling of “exasperation” in your muscles and replaces it with a feeling more like drowsiness to put you in the mood for a real rest. This practice can be easily done at home at anytime of the day and especially when you are having difficulty falling asleep. This is a fun alternative to try and get yourself in the mood for bed. It is also very simple and a very practical way to aid yourself in sleeping. It’s especially great for those people who are hesitant to try over-the-counter treatments or who have found the herbal medications to be ineffective.

Progressive muscle relaxation is very easy and sort of like reading a book before bed. It’s just something simple you can do to get yourself in the mood for sleeping. All you have to do is just clear your mind of anything and gradually contract your muscles at one leg for 2-3 minutes while inhaling and exhaling slowly. Then move to your other leg and to each of your arms, always contracting the muscles for a few seconds and then releasing them. Feel that wonderful relaxation after you release? That’s the technique starting to take effect!

Your mindset helps a lot when it comes to progressive muscle relaxation. Set your mind to experience the feeling of relaxation each time you release the contraction and you will begin to get the idea of how you can fall asleep after you are done. Soon you will feel relaxed with the technique and you’ll start to feel very light. You’ll get a lot better at putting yourself to sleep in no time.

This is a very simple and convenient way to help you fall asleep. The technique has often been used on Insomnia patients with great success. It’s safer than those drug medications for sleep disorders and it will not cost you any money at all. It fits with the saying that “mental serenity and calmness starts with relaxation”. With Progressive Muscle Relaxation, you are more than assured of a relaxed muscle and a relaxed body that will lead to a calmer state of mind. You don’t need to worry any longer about having to go through all that sleep difficulty. With some very simple and basic contractions, you’ll learn to teach your body how to relax and your mind will then follow. Go try it out and have a great rest tonight!

Progressive muscle relaxation [PMR] is a relaxation technique of stress management developed by American physician Edmund Jacobson in 1934. This progressive muscle relaxation technique is focused on tensing and releasing tensions in the 16 different muscle groups. Jacobson reasoned that since muscular tension is usually followed as a by product of anxiety, one can lower and reduce anxiety by understanding and learning how to self relax those muscular tension. (McCallie et al., 2006)

Joseph Wolpe (Conrad and Roth, 2006 ) further adjusted this technique for use with systematic desensitization in 1948. Subsequently, both Bernstein and Borkovec in 1973 (Bernstein and Borkovec, 1973) came out with adjustments to the technique to suit cognitive behavioral stress management. Empirical proofs also supports the use of progressive muscle relaxation in high level tension responses and mind body techniques such as: irritable bowel syndrome, insomnia, reducing tension headaches, adjunct treatment in cancer and chronic pain management in inflammatory arthritis.(McCallie et al., 2006)

Let us take a closer look at what exactly is progressive muscle relaxation and how does this technique work. The idea behind progressive muscle relaxation is simply that of isolating one muscle group at a time, then intentionally creating muscle tension for 8-10 seconds, and then allowing the muscle to totally relax so as to release the tensions.

Taking for instance, when we take our right hand and tighten it into a fist with all our force, we can feel the muscle tension slowly increase in our hand and all the way up to the forearm. The longer we hold the tension and force, the more tense the arm becomes. The body will then become conscious that it does not feel comfortable in this position at all, where pain might even start to occur.

The above demonstrates an instance of intentionally exaggerated muscle tension in the body. When such tension exists around the forehead, one would usually experience headache and if it is around the neck area, a neck ache would be experienced. When the body continued to hold the muscle tension and then all at once, relax and totally let go, a difference will be felt when the hand is allowed to flop down onto the lap. The muscles around the arm now start to relax, and the muscle tension slowly flows away and disappears.

Based on the principle of muscle physiology, this process of relaxation is proven to work. The muscle has to relax whenever tension is being created in a muscle and then release. This happens because the muscle does not have a choice and it must react in this manner.

The interesting part of this process is that the muscle will not only quickly relax back to its pre-tensed state, and when it is allowed to rest, the muscle will become even more relaxed that it was before the tension was created. When this procedure of creating tension in the muscles and then releasing of the tension is applied to every major muscle group of the body, all of these muscles will become more relaxed prior to the beginning.

The main idea to initiating the relaxation response in this way is to take control of the voluntary muscles through creation of tension in them, followed by forcing them into a state of relaxation. When the body is aware of the presence of the tension, it will respond by triggering the muscles to relax, where the rest of the other components of the relaxation response will naturally follow.

Lesser oxygen is needed for relaxed muscle and hence the rate of breathing is slow. Since the heart does not require to be beating so fast to supply oxygen out to tense muscles, heart rate and blood pressure decline. Thus the normal blood flow will returns to the belly and digestion resumes where the belly is calmed and also the hands and feet are warmed up. As a result, this series of body adaptations all occur and fall naturally into place as the voluntary muscles are being directed into a state of relaxation, and changes in mood followed which make the body feeling calm and refreshed.

The progressive muscle relaxation procedure teaches you to relax your muscles through a two steps process. Through repetitive practices, the body quickly learns to recognize and differentiate the associated feelings between a tensed muscle and a completely relaxed muscle. Using this simple knowledge, the body can then induce physical muscular relaxation when the body first becomes aware of the signs of the tension that accompanies anxiety. With physical relaxation, the mental will also be more readily focused and able to maintain more calm.

To further enhance the benefits of being both physically and mentally relaxed, the body need to always stay as relaxed as possible. This is achievable if there is a positive transfer of the muscle relaxation technique into daily activities. Using the principle of Taichi, it focuses on slow rhythmic movements in a graceful manner where they mind and body is in a relaxed condition while the body is maintaining the correct postural alignment.

When we talked about the body being in a relaxed position, it does not mean that the muscles are not being used. In fact, Taichi can be considered as a high intensity aerobic exercise when practiced using the correct scientific approach and postural alignment. However, for many amateur Taichi practitioners, it is often difficult for them to maintain both physically and mentally relaxed especially when they are too focus on trying to remember the Taichi movements and applying the taichi principles.

Thus, the progressive muscle relaxation techniques offer a good foundation or pathway where individual can use it to initiate the body relaxation, then transferring this relaxation state into Taichi practice where it can further be used to achieve both mind and body relaxation and lastly to habitualise it into daily activities.

Hence, as we can see there is a positive transfer of muscle relaxation from practicing progressive muscle relaxation technique to taichi and lastly to maintain this state of well being and feeling of relaxation during normal daily physical activities.

To begin practicing the progressive muscle relaxation technique, we can either sit in a comfortable chair or lying on the bed. The main objective is to get as comfortable as possible, and tries to avoid wearing any tight clothes or shoes and also not to cross the legs. As for the breathing, take a gradual deep breath and let it slow gradually and slowly.

What we are going to perform is alternately tensing and relaxing specific major groups of muscles. After tension is released, the muscle will become even more relaxed than before the tensing. Focus on the feel of the muscles, especially the distinction between tension and relaxation. Over time, the body will become aware of any tension felt in any specific muscle and be able to reduce that tension. This is known as kinesthetic awareness. Before performing the progressive muscle relaxation, if one has any problems regarding pulled muscles, broken bones, or any medical contraindication for physical activities, need to consult the doctor first.

1. Hands – Clench the fists tightly to tense it and then relaxed. Next, the fingers are extended fully to create tension and relaxed.

2. Biceps and triceps – Elbow flexion to tense the biceps and relaxed by dropping the arm. Next, the triceps are tensed up and then relaxed by dropping them.

3. Shoulders – Pull back the shoulders to tense the muscle and then relax them. Next, push the shoulders forward or hunch it to create tension and then relax.

4. Neck (lateral) – Keep the shoulders in a neutral and relaxed position, the head is then rotated slowly to the right, as far as possible and then relax. Next rotate to the left and relax.

5. Neck (forward) – Press down the chin and tuck into your chest to tense the muscle and then relax. Hyper extension of the neck is not advisable as it could create too much stress on the neck.

6. Mouth – Open up the mouth as wide as possible to create tension and then relaxed. Next, the lips are pressed together as tightly as possible to create tension and then relaxed.

7. Eyes – Open the eyes as wide as possible to tense the muscle and then relax. Next, close the eyes tightly to tense it and then relax.

8. Gluteus – Press the gluteus together tightly and raise pelvis slightly off chair to create tension and then relax.

9. Quadriceps – Fully extend both legs and raise them above the ground to tense the muscles and then relax. Next, press the feet (heels) into the floor or foot rest to create tension and then relax.

10. Abdominal – Suck in the stomach as much as possible to create tension and then relax completely. Next, push out the stomach to create tension and then relax.

11. Calves and feet – Plantar flexion to create tension and then relax. Next, dorsi flex as much as possible to create tension and then relax.

12. Toes – Fully extend the toes outward to create tension and then relax. Next, bend the toes up as far as possible to create tension and then relax.

Lastly, let the whole body to remain relax for a while and feel the relaxation of all the muscles. After continued practices, there should be a gradual progression in muscle relaxation and then habitualising this into Taichi practices and finally to daily activities. These relaxation exercises will not eliminate tension, but when it arises, the body will be aware immediately, and the body will be able to respond positively to remove the tension away.

REFERENCES

BERNSTEIN, D. A. & BORKOVEC, T. D. (1973) Progressive relaxation training: A manual for the helping profession. Champaign, IL: Research Press.

CONRAD, A. & ROTH, W. T. (2006 ) Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders Volume 21, Pg 243-264.

HOLLAND, J., MORROW, G., SCHMALE, A., DEROGATIS, L., STEFANEK, M., BERENSON, S., CARPENTER, P., BREITBART, W. & FELDSTEIN, M. (1991) A randomized clinical trial of alprazolam versus progressive muscle relaxation in cancer patients with anxiety and depressive symptoms. Journal of Clinical Oncology, Vol 9.

MCCALLIE, S, M., BLUM, M, C., HOOD & J, C. (2006) Progressive Muscle Relaxation. Journal of Human Behavior in the Social Environment, Volume 13, Number 3, 13 July 2006 , pp.51-66(16).

OHMORI, F., SHIMIZU, S. & KAGAYA, A. (2007) Exercise-induced blood flow in relation to muscle relaxation period. Vol 6

SERMSAK LOLAK, M., L, G., CONNORS, J, M., SHERIDAN & WISE, T. N. (2008) Effects of Progressive Muscle Relaxation Training on Anxiety and Depression in Patients Enrolled in an Outpatient Pulmonary Rehabilitation Program. Vol. 77, No. 2, 2008

Whether you have a high stress job such as an airline pilot and have to sit in one cramped place for long hours at a time or you are the worn out mother of a toddler on the run from morning till night, you can feel like your nerves are shot to pieces. You probably crave genuine relaxation but doubt you can achieve it.

No matter what your situation, the answer to your stress may be as simple as progressive muscle relaxation. This technique originated in the 1930s and is still popular today. This method of relaxation is simple; muscle groups are flexed then systematically relaxed. The idea behind progressive muscle relaxation is that by relaxing the muscles, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can do it.

Ideally, muscle relaxation should be practiced between ten to twenty minutes every day. It’s okay if you don’t get it right the first time. Be prepared to develop your ability to relax gradually if necessary. By practicing regularly you will quickly 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 considered to be a deep relaxation technique which means that it 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, the feet and legs are relaxed first. From there, the muscles are flexed and relaxed all the way up the body to the face. However, this order is not set in concrete and some physicians teach their patients to do it differently.

As you develop your ability to flex and relax the muscles of your body, you can increase the tension to gain more benefit. This technique should only be attempted when you can be quiet and uninterrupted or it may be difficult to complete the whole body exercise. First, tighten your muscles for around eight seconds and then release the tension. Relax for about half a minute before moving on to the next set of muscles. 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.

Progressive muscle relaxation also helps you to interpret your body’s messages. Increased sensitivity to these cues can help you to recognize signs of tension in your body. Once recognized you can work out ways to overcome it. 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.

Your first session of relaxation will take about an hour if you do exercises such as making a fist, bending your arms, clenching and releasing teeth, lifting and lowering shoulders, bending arms and lifting and lowering heals. These exercises are in addition to the flexing and relaxing of muscles from toe to top. With practice your muscle relaxation exercises will become natural. Don’t try to fast track these exercises; the goal is relaxation. Perhaps they’d make a great addition to a Sunday afternoon or a Saturday morning after a busy week. Whenever you can take time out to focus on relaxing, these exercises can help you release a lot of built up tension and improve your physical and emotional well being.

Progressive muscle relaxation works well for everyone. No matter what your vocation in life and irrespective of 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. It can be hard if you are a Type A personality but it is still possible. If you make progressive muscle relaxation a regular part of your life you will be less stressed, happier, healthier and more energetic. In fact, the time you spend on relaxation will be the most valuable time of your week.

The world is so fast paced, the demands so great, the worries so overwhelming, that it can be difficult to deal with sometimes. A great way to find some physical and mental peace is to practice progressive muscle relaxation or PMR. 

This great technique engages your body´s relaxation response, removing tension, worry and fear.  By alternating tension and releasing various muscle groups throughout your body, you will be able to achieve a higher degree of relaxation in the muscles throughout your body.

When your muscles release their tightness and loosen up, it naturally brings calming effects to the body and the mind.
 
Tension is the great enemy of peace of mind. When muscles are tense, they prevent the body from receiving sufficient oxygen and blood flow; they drain blood from other valuable organs to deal with the panic response that is tightening your muscles. Tense muscles signal fear and apprehension to your body which causes it to go into survival mode and panic mode.

Your heart rate will quicken as the demand for blood to your tightened muscles increases. In addition, blood will flow from your hands and feet to feed the starved muscles that will propel you to safety.  Your breathing becomes shallower and quicker, you start tingling and having abdominal pains and soon you find yourself suffering a full blown panic attack. 

End these problems or potential problems by practicing PMR. It can be done in the safety and comfort of your own home and only takes 20 minutes. You can start from either your head or feet and gradually tense the muscles in each section of your body. Holding the tension for 10 seconds and then loosen and release. The tighter you squeeze your muscles, the looser they will feel upon the release.
 
Like most new things, PMR takes practice to achieve the most effective results. Start off by lying down in your home or sitting in a comfortable chair and tensing your right foot for 10 seconds and then release. Next, move to the right foot and lower leg, tensing this group of muscles for 10 seconds and then releasing.

Continue up the right side then switch to the left.  Focus on the way your body feels and the relaxation you have achieved in those muscle groups that have gone through the process. Do this 2 times a day at first, for a couple of weeks to practice the technique. You can then move to once a day or as needed, whenever you feel tension build up or a panic attack coming on.

Use this great way to reduce anxiety as an important coping tool and manage your stress better. 

Download your free eBook “Stop Panic Attacks and Deal with Your Anxious Thoughts” here: http://www.PanicGoodbye.com/freereport.html

Your body is holding a lot of stress! How could it not be? Everyday, we hear more depressing news about the stock market, our retirement savings, our livelihoods and our jobs. We are internalizing all this stress and the sudden shocks to our financial well being may be triggering a more serious anxiety disorder. 

So many of us do not realize how stress and worry are affecting us until it is too late and we have had a full blown panic attack or some other crisis. Stopping these problems before they overwhelm you is vital. One of the great ways to relieve mental angst is to attack your physical angst. 

We often don´t realize how much worry we are holding on our shoulders. Muscles in your back, shoulders and neck can be turned into knots of worry. While most of us are familiar with these sensations, we often don´t realize that muscles throughout our body are tensing up, responding to our feelings. It is instinctive to preserve ourselves, the survival instinct is alive and well in all of us. 

This desire dates back to our caveman ancestors who had to deal with wild animals daily and do things most of us could never contemplate to survive and eat. Along with this valuable instinct comes the fight or flee instinct which determines the best way for us to survive in certain distressing situations. Do we run like crazy or prepare to fight? Either way, your muscles throughout your body tense up in preparation.

Most of us don´t even realize that our body is doing this. We may be upset about a negative review we got, but we aren´t going to run for our lives or attack our boss. Your body doesn´t realize that and tenses up anyway, creating stress and anxiety and fueling potential panic attacks. 

A great way to trigger the relaxation response is to try Progressive Muscle Relaxation or PMR. It is a great way to return your anxious body to its normal state. It can provide almost instant relief to an aching body and an overwhelmed mind.

PMR involves tightening your muscles to their fullest extent, filling them with tension. You hold this tightened position for 10 seconds and then release your muscles. Your muscles will return to a looser, freer state than where they started. By doing this to discrete muscle groups throughout your body, you are triggering the relaxation response, the signal that your body is not in danger and that you don´t need to run or fight. 

This technique should begin with the right foot, then the right foot and ankle, then the right foot, ankle and lower leg and so forth.  You will then need to switch to the other leg and then proceed up the body to the neck, head and face. With practice, you will see positive results to your physiological as well as mental and emotional well being.

Download your free eBook “Stop Panic Attacks and Deal with Your Anxious Thoughts” here: http://www.PanicGoodbye.com/freereport.html