Center for Counseling & Mental Health Daily Well Practice #2: Progressive Relaxation

Image

Activity: Progressive relaxation helps to release physical and emotional tension and calm the stress response. You may do the exercise standing, sitting or lying down. Start by tensing or clenching your toes, holding for 5 seconds, then relax for 10 seconds. Notice the different sensations between the tense and relaxed states. Do this with each muscle group, working your way up from your toes to your head. If you would like to be led through the exercise, you may listen to this video.

Benefits: According to the Mayo Clinic, practicing progressive relaxation can have the following benefits:

• Slowing heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Improving digestion
• Maintaining normal blood sugar levels
• Reducing activity of stress hormones
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration and mood
• Improving sleep quality
• Lowering fatigue
• Reducing anger and frustration
• Boosting confidence to handle problems

If you’d like to dramatically increase your likelihood of following through on this activity, answer these questions in writing or out loud to another person.

• How and when will you do this activity?
• What might get in the way—and how will you address these obstacles

Enjoy and be well!