Progressive Muscle-Relaxation Training (PMRT)

Relaxation is the process of emptying or concentrating the mind. We either empty the mind of thoughts, or we concentrate on one thing in order to aid mental and spiritual development, contemplation or relaxation. It is an act of thinking about something carefully but calmly, seriously, and for some time.

Take some time each morning or evening to do your befriending of your discomforts and meditation techniques.

Technique of Progressive Muscle-Relaxation Training

Counselor intention – to evoke relaxation response via PMRT or progressive muscle-relaxation training.

Description – Progressive muscle-relaxation training is widely used in cognitive-behavioral interventions. This one procedure is designed to help the client enhance his or her ability to learn to relax by making the client aware of the sensations of tensing and relaxing major muscle groups. Follow the steps below and practice them daily for the best results.

1. Make sure that you are not interrupted during this process.

2. Lie down on a comfortable couch or bed. Lie flat on your back. Make sure your arms are at your side and your legs are uncrossed.

3. Close your eyes for a period of 3 to 4 minutes.

4. Sp end a few minutes acknowledging the tension in your muscles.

5. Never contract a muscle to relax it.

6. Do not shift your position or try to hold still. Just let go.

If you find any of the steps above difficult, it is likely that you are holding a muscle under tension somewhere. Body sensations should seem to fall away if you are relaxing properly. In progressive relaxation, you may start the process by placing enough tension on a muscle so that you recognize and learn when to let go. Muscle relaxation is passive, and a process of letting-go of all your tension.

The relationship between stress and anxiety

Stress causes us to worry; worry leads to anxiety. Then we have a vicious circle that causes us to lose sight of reality to some degree, and even to lose sleep.

Yet the worry is often a result of "perceived" threats, which may be real or imagined, or at least blown out of proportion. The body's stress response is to create physical and psychological changes, including quickened, shallow breathing, and the release of adrenaline, cortisol and other chemicals that provide a burst of energy for flight of fight. However, flight and fight are both inappropriate responses to many of the stressors we face in modern life, such as traffic jams, difficult co-workers, and relationship conflicts.

When the body is compelled constantly towards fight or flight, the body and mind do not get the degree of relaxation they need to function properly. This could lead to chronic stress where the body remains in a continually stressed state, often without a sufferer's realization. This can cause sleep problems, and because sufferers are continually waking up in the night, the mind is allowed to become gripped by endless rumination, which simply adds to the vicious circle and further sleep loss.

Summary

You have learned Progressive Muscle-Relaxation Training and to relax. Now it is time to get involved in some conceptual shift therapy techniques.

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