Stress and anxiety are common emotional experiences in today’s challenging and fast-paced world that can significantly impact an individual’s overall health and well-being. With demanding jobs, endless to-do lists, and the constant barrage of information from technology, it can be hard to find peace of mind. However, it’s essential to understand that stress and anxiety can seriously affect our physical and mental health. Chronic stress causes a rise in cortisol levels, also known as the “stress hormone,” which leads to pain and inflammation. Prolonged anxiety and stress can trigger muscle tension as a defensive response. Over time, if left untreated, chronic stress and anxiety can lead to more severe health problems such as high blood pressure, heart disease, and other stress-related conditions. Chronic stress can also affect an individual’s overall quality of life, leading to decreased happiness, increased sadness or hopelessness, and a reduced sense of fulfillment. Therefore, finding ways to effectively manage stress and anxiety to improve physical and mental health as well as emotional well-being is important. To manage stress and anxiety, here is one of the most effective techniques “Progressive Muscle Relaxation Technique.”

What is Progressive Muscle Relaxation:

Progressive muscle relaxation (PMR) is a stress management technique that involves tensing and then systematically relaxing different muscle groups to reduce tension and stress. The idea behind PMR is to focus on the sensation of tension and relaxation; by doing so, one can become more aware of the physical feelings of stress and develop the ability to relax those muscles more quickly and easily. This technique was introduced and developed by American psychologist Edward Jacobson in the early 1920s and published in 1938. Since then, it has been widely used to manage stress and promote relaxation. This technique is simple, accessible, and does not require any tool to perform and has been proven effective through numerous studies in reducing symptoms of anxiety, stress, and insomnia.

A study was conducted to assess the effectiveness of progressive muscle relaxation techniques in reducing depression, anxiety, and stress among undergraduate nursing students. According to the results of the study, it was found that the progressive muscle relaxation technique is very effective in reducing depression, anxiety, and stress among nursing students.

How to perform progressive muscle relaxation technique: 

Following are the steps of the technique:

1. Find a place that is quiet and comfortable for you to sit or lie down.
   
2. Focus on your body sensations and breathe deeply and slowly.
3. Start by tensing the muscles in your feet for 5 to 10 seconds, then release them completely.  
4. Move on to the next muscle group, such as your calves, and repeat the tensing and relaxing process. 
5. Continue this process, gradually working your way up through all the major muscle groups in your body, including your legs, abdomen, chest, arms, hands, neck, and face. 
6. While relaxing each muscle group, pay close attention to the sensations of relaxation and the release of tension. 
7. After tensing and relaxing all the muscle groups, take a few deep breaths and focus on the sensations of relaxation throughout your body. 
8. Repeat this process as needed, several times a day, to help manage stress and promote relaxation. 

It is important to remember that this technique’s objective is not to tense the muscles as strongly as possible but to focus on the sensations of tensing and relaxing the muscles. With practice, individuals will become better at identifying physical tension and releasing it through progressive muscle relaxation. Regular practice of progressive muscle relaxation can help individuals become more skilled at recognizing the physical sensations of tension and quickly release them through relaxation to manage stress and promote relaxation to improve their physical and mental health. 

Benefits of Progressive Muscle Relaxation Technique

For Mental Health;

• Reduces stress and anxiety
• Improves mood
• Increases feelings of relaxation and calmness
• Improves focus and concentration
• Reduces symptoms of anxiety disorders
• Alleviates symptoms of depression
• Improves sleep quality
• Enhances control over emotions
• Improves overall well-being and quality of life
• Improve overall mental health.

For Physical Health;

• Reduces the impact of chronic stress on physical health
• Relaxes the muscles, relieves headaches, and treats fatigue associated with stress
• Lowers blood pressure
• Improves blood circulation
• Enhances immune function
• Alleviates muscle pain and soreness
• Reduces symptoms of chronic conditions such as fibromyalgia and chronic fatigue syndrome
• Improves overall physical well-being.

Precautions to Consider while Practicing Progressive Muscle Relaxation

Progressive muscle relaxation is generally considered safe for most people, therefore here are some precautions to keep in mind while performing progressive muscle relaxation: 

• Start slowly: If you’re new to progressive muscle relaxation, start with a few muscle groups and work your way up to tensing and relaxing all of your muscle groups. 
• Be gentle: When tensing your muscles, make sure to do so gently. Tensing too strongly could cause pain or injury. 
• Don’t hold your breath: Make sure to breathe normally while tensing and relaxing your muscles. Holding your breath can increase your stress levels. 
• Avoid tensing muscles with chronic pain: If you have chronic pain in a particular muscle group, avoid tensing that muscle. This can cause further discomfort or injury. 
• Pay attention to your body: If you feel discomfort or pain while tensing and relaxing your muscles, stop the technique and seek medical attention if necessary. 
• Use a quiet and comfortable environment: Make sure you are in a quiet and comfortable environment free from distractions to get the most out of your progressive muscle relaxation practice.

 Who should avoid this exercise:

• People with chronic pain or muscle spasms: Progressive muscle relaxation may exacerbate existing pain or muscle spasms in individuals with these conditions. 
• Individuals with movement disorders: Some individuals with movement disorders such as Parkinson’s disease may find it difficult to control their muscle movements during the technique. 
• Individuals with a history of seizures: Progressive muscle relaxation may trigger a seizure in individuals with a history of seizures. 
• People with heart conditions: Tensing and relaxing muscles can cause a change in blood pressure, which can be a concern for individuals with heart conditions. 

Conclusion: 

Progressive Muscle Relaxation (PMR) is a technique to relieve stress and tension. It involves tensing and relaxing different muscle groups to increase awareness of physical tension and release it. PMR effectively reduces anxiety and stress symptoms, promotes relaxation, and improves sleep. Remember, If you have any medical conditions or concerns, it’s always best to consult the doctor before starting the relaxation exercise.