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Suggests grounding techniques (calming strategies that bring you back to the present moment) that can be used to cope with flashbacks.

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Grounding techniques can be very useful when we feel really distressed, particularly when the distress makes us feel very unreal or detached, or it feels like we are in a different situation to where we really are.

A flashback is part of the brain's way of working to process the trauma so that the experience can be filed away as a past memory (rather than a current threat). This will enable your healing. We can help this process by allowing the flashbacks to happen, rather than fighting or avoiding them. We can cope with them by getting our heads out of the past (trauma) and into the present (safety), by using grounding techniques.

Anxiety often makes us feel very detached, dissociated, or unreal. Grounding techniques help to bring us back to the here and now, with an awareness of our own bodies. They are strategies that help us to be in the present moment, in reality, rather than in the traumatic experience of the past or current distress.

Practise them, and learn what works best for you - whether it's a mental strategy like telling yourself you're safe now, or maybe doing something more physical. The aim is to turn your focus of attention away from the past or current distress, and into the here and now of reality and safety.

Tell yourself you are having a flashback or anxiety attack and that this is okay and normal.

The worst is over -it happened in the past, but it is not happening now.

Tell yourself: That was then, and this is now. However terrible you feel right now, you survived the awfulness then, which means you can survive and get through what you are remembering now.

Open your eyes and put a light on (if it's dark).

Look around the room, notice the colours, the people, the shapes of things. Make it more real.

Listen to and really notice the sounds around you: the traffic, voices, washing machine, music etc.

Notice your body, the boundary of your skin, howyour clothes feel on your skin, movement in your hair as you move your head, really feel the chair or floor supporting you - how that feels in your feet, your legs, your body.

Pinch yourself - that feeling is in the now, the things you are re-experiencing happened in the past. That was then, and this is

Stand up and put your feet firmly on the ground

Move about: stretch, stamp your feet, jump up and down, dance, run on the spot, rub your arms and legs, clap your hands, walk,remind yourself where you are right now.

Use 5,4,3,2,1: Think about 5 things you can see, 4 things you can hear, 3 things you can touch (and touch them), 2 things you can smell or like the smell of, and 1 slow, deep breath.

Notice what is right now - and notice how different it is to the distressing memory.

Breathe mindfully: breathe deeply down to your belly; put your hand there (just above our navel) and breathe so that your hand gets pushed up and down. Imagine you have a balloon in your tummy, inflating it as you breathe in, and deflating as you breathe out. When we get scared, we breathe too quickly and shallowly and our body begins to panic because we're not getting enough oxygen. This causes dizziness, shakiness and more panic. Breathing slower and deeper will stop the panic.

Rub your arms and legs. If you have lost a sense of your body, rub your arms and legs so you can feel where your body starts and ends, the boundary of you. Wrap yourself in a blanket and feel it around you.

Walk, and really think about walking - mindfully. Notice the way your body moves, how your feet move and feel as you walk, notice your leg muscles, and the way your arms feel as they swing. Notice the movement in your hair, and the sensation of moving air on your skin. Notice the sensations of breathing as you walk.

(and say out loud if appropriate) what you are doing right now, in great detail. Or describe doing a routine activity. Describe

Try to think about different things, almost like playing mental games, for example: count backwards in 7s from 100, think of 10 different animals, 10 blue things, one animal or country for each letter of the alphabet, say the alphabet slowly, say the alphabet backwards etc.

Carry a grounding object with you. Some people carry a stone or other small object, perhaps which has personal meaning, to comfort and touch when you need to.

Get support if you would like it. Let people close to you know about flashbacks or how anxiety attacks affect you, so they can help if you want them to. That might mean holding you, talking to you, helping you to reconnect with the present, to remember you are safe and cared for now. If there is no-one, use a

Self Care: flashbacks and anxiety are powerful experiences which drain your energy. Take time to look after yourself afterwards. You could have a warm, relaxing bath or a sleep, a warm drink, play some soothing music, or just take some quiet time for yourself. Be kind to yourself.

Ask yourself questions in order to bring yourself into the present. Write down your own questions, for example:

Use Positive Coping Statements. You might prepare a coping statement, for example: "I am (name), I am safe right now, this is just a memory - that was then and this is now. I am in (place) and the date is (date). This flashback will pass".

Make an emergency or soothe box you can use another time, and fill it with meaningful and helpful objects or reminders.

Download an mp3 onto your phone such as First Aid for Panic, or use another from here:

they are helping you to heal.
Remember you are not crazy - flashbacks are normal and

When you feel ready, you might want towrite down about the flashback or anxiety attack, and how you got through it. This will help to remind you that you did get through it,and can again.

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Flashbacks: Grounding Techniques | Get.gg - Getselfhelp.co.uk

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Learn grounding techniques to help deal with flashbacks and extreme distress

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Mind offers information and tips on improving your sleep.

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Find tips to improve your sleep and take care of your wellbeing. Read advice on relaxing before bed, avoiding screens and keeping a sleep diary.

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The headspace app has guided sleep meditations to help you get better quality sleep.

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Meditation for sleep should be approached the same way we approach meditation in the daytime: gently, with a relaxed focus. When we allow the body to relax, and allow the mind to drift off, we do so in a soft, gentle way, not trying to force sleep, otherwise we encourage more thoughts and, possibly, some tension. As much as possible, allow yourself to be led by the guidance, not thinking too much about the technique or instructions.

Before you begin your sleep meditation: lie flat on your back on the bed, take a few deep breaths, and close your eyes, allowing the body to begin powering down. If you're using a guided meditation, follow the instructions. If practicing unguided meditation, progress at your own pace. The more you practice this type of meditation, the more likely you are to build a quiet and restful mind that can sleep at ease.

Guided sleep meditations generally employ a number of different techniques:

This involves regulating your breath - counting breaths, for example - and eventually slowing your breathing down a bit, which signals to the body that it's time for sleep.

As you lie on your bed, you may be asked to notice the breath and the places where your body is touching your bed. Then, starting at the toes, you can think of "switching off" any effort in each part of your body, part by part.

A visualization asks you to imagine an image or scene, then it takes you into a mental state that is similar to hypnosis. Gratitude: Some sleep-focused meditation programs focus on appreciation meditation and loving kindness meditation, which ask you to focus on gratitude.

To slow the mind down and release you from cyclical patterns of thought, you may be invited to count slowly: starting at 10 (or even 1,000) counting backwards to one, then starting at 10 again.

A narrator or guide may ask you to lie calmly in silence for up to a few minutes, providing very little guidance, as a way to focus after a long and busy day.

If you're being guided through a sleep-based meditation in person, you may be invited to participate in mindful movement practices like tai chi, low-impact postures or light stretching.

Reviewing your day, in detail, action-by-action, can be a great way to distract your mind just enough to drift off. Starting from getting up in the morning, through showering and having breakfast, spend 20-25 seconds on each of the day's events, however small. This is great way to begin powering down, before a breathing or visualization meditation.

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You deserve to have a truly restful night - and sleep meditation can help. Learn how to put your mind to bed and sleep better with Headspace.

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Mental Health Foundation - How to Sleep Better

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Mental Health Foundation - How to Sleep Better

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Has a free online guide on how to improve your sleep. Provides some information on insomnia, sleepwalking, night terrors, snoring and sleep apnoea. It offers tips on creating a sleep diary to keep track of your sleep and explore possible reasons for poor sleep.

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HEAL: The four pillars of good sleep

There are four main things that affect the quality of our sleep:

Good sleep doesn't just mean lots of sleep: it means the right kind of sleep.

Sleep affects our ability to use language, maintain attention, understand what we are reading, and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, our mood, and our interpersonal relationships. Sleep has also been shown to protect the immune system. The amount that each of us needs is different. However, it's recommended that a healthy adult should sleep, on average, between seven and nine hours a night.

The important thing is that you get good quality sleep. The following advice can help to HEAL your sleep problems.

Health

As anyone who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night's sleep.

Speaking to your GP or pharmacist about appropriate medication can help with this. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it's not right for you.

Mental health problems like anxiety and depression can also affect our sleep. In these cases, a combined approach to tackle both the mental health issue and the poor sleep is often the most effective method of treatment. Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the 'Attitude' and 'Lifestyle' sections of this guide for general ways to maintain good mental well-being.

Environment

The bedroom should be somewhere that we associate with sleep.

Where possible, try to remove distractions from your bedroom. It's better to watch TV, play computer games and eat in another room. This will help you to relax with no distractions in your bedroom.

Be aware of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. The 'blue light' displays suppress melatonin production - the hormone that helps you sleep. The suppression of melatonin causes sleep disruption. It's a good idea not to use these devices two hours before you go to sleep to reduce their effect on your sleeping.

Although we are all different and have our own personal preferences, the common factors that can affect our sleep are light, noise and temperature. Too much light or noise can prevent you from falling asleep or staying asleep. If you can't control the amount of light and noise, such as light from a street lamp or noise from a neighbour's music, you could try using an eye mask or ear plugs.

The temperature of the room is also important. A heater or thicker duvet can help if you regularly find yourself too cold at night, or a thinner cover or opening a window can help if you're too hot. If you are struggling to work out the best sleep environment for you, then it can be useful to keep a sleep diary (there's one at the end of this guide) to keep track of the conditions that helped you get a good night's sleep.

Attitude

Lying awake in bed, particularly before an important day, can make us worry. However, this worry then makes it harder for us to get to sleep.

Relaxation techniques can help you to unwind at these times. Alternatively, instead of staying in bed and getting more and more frustrated, you could get up and make yourself a warm drink (avoid coffee, tea or any other caffeine drinks) and return to bed when you feel sleepier.

If you keep having problems sleeping for more than a month, you could speak with your GP about the possibility of using Cognitive Behavioural Therapy (CBT). CBT is used to treat some mental health problems. It can encourage a more positive attitude, which can then help to break the cycle of negative thoughts causing your lack of sleep, and thus can help you to develop a healthier sleep pattern. In England you can self-refer for NHS talking therapies service (which may help reduce unnecessary use of GP time and speed referrals if talking treatments are appropriate).

Alternatively, practices like mindfulness (a type of meditation) can help by reducing stress and anxiety levels. Mindfulness can be practised without a GP prescription.

Lifestyle

There are many things that you can do every day to improve the quality of your sleep.

Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. However, food and drink containing lots of caffeine or sugar can keep you awake, so drinking less tea and coffee and eating less chocolate and other sugary foods late in the day might help you to sleep better.

Although it can make you feel tired and can help you get to sleep, alcohol impairs the quality of your sleep and makes you more likely to wake up during the night as the effects wear off, and you may need to go to the toilet frequently or get up to drink water if you are dehydrated.

Exercising on a regular basis is thought to help us sleep, as, among other things, it can help to reduce anxiety and relieve stress. It is, however, important to exercise at the right time. Exercising earlier in the day is better, as exercise increases the body's adrenaline production, making it more difficult to sleep if done just before bedtime.

Sleep Disorders - the problems they cause and possible solutions

Below are some of the most common sleep problems, with techniques that can be used to treat them.

Insomnia

Insomnia is a condition where you are regularly unable to fall asleep or remain asleep for a long enough period of time. As a result, insomnia can have a negative effect on your mood, energy levels, concentration, relationships, ability to stay awake throughout the day, and ability to complete simple daily tasks.

One of the most widely used and successful therapies is Cognitive Behavioural Therapy (CBT); for an easy introduction, read Overcoming Insomnia and Sleep Problems by Colin Espie or ask your local GP or sleep clinic for advice on other CBT books or courses. Regular daytime or early evening exercise can also be a great way to combat insomnia as it helps to reduce anxiety and stress, as can practices such as mindfulness.

Using sleep medication, such as sleeping pills, is common. However, these types of medication are only available by prescription from your GP and you can become reliant on them the longer you use them. Speak to your GP if your insomnia persists.

Sleepwalking

Sleepwalking happens during deep sleep, meaning people can rarely remember doing it. As well as getting out of bed and walking, some people do tasks in their sleep, such as cleaning. Sleepwalking is far more common in children than in adults.

Sleepwalking is not dangerous unless you start doing risky activities in your sleep. It is often related to stress or lack of sleep, or (in adults) drinking alcohol, so it is important to try and get regular, good-quality sleep by looking at the HEAL factors mentioned earlier in this guide.

Night terrors

A night terror is different to a nightmare. It occurs during deep sleep, meaning that you rarely remember it. Often an extreme and frightening experience, night terrors make your heart beat faster and might cause you to sweat or scream. Night terrors often begin in childhood, but rarely continue into adulthood.

Little is known about how to treat people who have regular night terrors, although, in some cases, they can be linked to a traumatic experience. If this is the case, and your night terrors are affecting your everyday life or ability to sleep, your GP might be able to refer you for therapy to help you deal with the underlying trauma.

Snoring

Snoring is a very common problem, affecting 41.5% of adults in the UK. Snoring is a breathing problem, rather than sleep problem, and happens when a blockage in the airway causes the organs that help us breathe to vibrate.

Nasal strips can help by widening the nasal passage and improving the airflow when breathing. It is also better to sleep on your side, as sleeping on your back can cause your tongue to fall backwards and partially block your airflow. Drinking less alcohol, exercising more regularly, and taking steps to lose weight (if you are overweight) can also reduce your snoring.

Sleep apnoea

Sleep apnoea causes shallow breathing or pauses in breathing that may last up to 30 seconds at a time. In most cases, you will begin to breathe normally again, often making a loud snort or choking sound to clear your airway. People with sleep apnoea can wake up frequently throughout the night feeling sweaty with a dry mouth and a headache.

Unlike snoring, it is more important to treat sleep apnoea in order to prevent the brain from being deprived of oxygen. A continuous positive airway pressure (CPAP) device can help by easing your airflow. Your GP will be able to recommend where you can get an assessment for a CPAP device.

Top tips from the sleep doctor

1. Don't get caught napping!
If you have trouble sleeping, you may feel tempted to catch up on sleep by taking naps. However, unless you're feeling dangerously sleepy (while driving or operating machinery, for instance), this usually does more harm than good as it makes it more difficult to sleep at night. If you feel tired during the day, get up and take a walk around, get some fresh air, or do something challenging for a short while, like a crossword or a Sudoku.

2. If you're not tired, get up
If you're finding it difficult to get to sleep, don't just lie there worrying. Get up for a few minutes and get a drink (no sugar or caffeine, remember!), and go back to bed when you're feeling a bit sleepier.

3. Set yourself a 'get fit' plan
Eating healthily and getting regular exercise are great ways of helping yourself sleep better. However, plan your meals and exercise to avoid exercising or eating a big meal after mid-evening: doing either of these too close to your bedtime can stop you from sleeping.

4. Don't stress it!
Thinking about sleep too much or trying to force yourself to sleep will only keep you awake. Learning how to relax both your body and mind instead will help you to get to sleep much more easily.

5. Keep a sleep diary
The amount of noise, light, and distractions, what and when you eat, and the temperature of your bedroom can affect how well you sleep. Keeping a sleep diary to make a note of what the conditions were when you went to bed the night before can be useful for letting you look back and see what has and what hasn't worked for you. It also helps you to see how your sleep varies from night to night, and might help you note patterns in your sleeping.

Further information

Sleepio - an organisation dedicated to helping people sleep better, co-founded by Professor Colin Espie, Director of the University of Oxford Sleep Research Centre and the 'top tips' sleep doctor in this guide. The Sleepio website includes information about various sleep problems.

Your local GP - If you continue to be concerned about the amount and quality of sleep you are having, and the effects it is having on other aspects of your life, you should speak to your GP, who will be able to help and provide further guidance and support.

British Snoring & Sleep Apnoea Association - a not-for-profit organisation dedicated to helping snorers and their bed partners improve their sleep.

Be Mindful
Be Mindful to make courses in mindfulness meditation available to everyone who wants or needs them. This site provides useful information on what mindfulness is and the different mindfulness-based courses available. You can also search for mindfulness courses near you, or sign up for the specially developed online course.

British Sleep Society - a charity for medical, scientific and healthcare workers dealing with sleep disorders in the UK.

Sleep diary

Working out the reasons why you might have problems sleeping can be difficult. Keeping a sleep diary can help you keep track of when you slept well or poorly, and the possible reasons why that happened.

To complete the sleep diary, simply read and answer the following questions for at least a week.

Remember, this diary is your personal record of how well you slept and why, so be honest!

Questions for the sleep diary

1. How did you sleep last night?

2. What time did you go to bed?

3. Approximately how long did it take you to get to sleep?

4. How many times did you wake up during the night?

5. What time did you wake up?

6. How long did you sleep for in total?

7. What did you eat or drink (if anything) within four hours of going to bed (e.g. cup of tea/coffee/milky drink, glass of wine/beer, sleeping pills, dinner), and how long before bed did you have it?

8. What was the temperature outside and in your bedroom?

9. What light sources were there when you went to sleep?

10. How much noise was there when you went to sleep?

11. What activities did you do before you went to sleep?

12. Any other comments?

13. How well did you feel throughout the next day (1 = awful, 5 = average, 10 = great)? Include a description, if appropriate (e.g. drowsy, grumpy, spaced out).

Random sleep facts

1. The Beatles' song 'Yesterday' came to Paul McCartney in a dream. It was only when no one he spoke to recognised the tune that he realised he had written it himself.

2. Driver sleepiness may contribute to around 20% of accidents on long journeys.

3. Pythons sleep for up to 18 hours a day. Giraffes generally sleep for less than two.

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This guide offers tips on how to sleep better - looking at improving the quality of your sleep, what causes sleep disorders and possible solutions, top tips from a sleep doctor, and a sleep diary template to help you keep track of your sleep and the possible reasons it happened.

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An app that offers a free six week program to treat insomnia. First you answer a questionnaire to identify your sleep score, your treatment programme uses techniques from cognitive behavioural therapy and is personalised based on your symptoms, goals and lifestyle. You can also use their sleep dairy to track your improvements.

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This youtube video guides you through Box Breathing, which is a breathing technique that can reduce stress. You inhale for four seconds, hold for four, exhale for four, hold for four and repeat the process. Only do the exercise if you are medically able and remember you can stop at anytime.

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Learn Breathing Technique Box Breathing: Practice Breathwork for Focus and Anxiety with Dora Kamau

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British Snoring and Sleep Apnoea Association

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British Snoring and Sleep Apnoea Association

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Provides information and advice on snoring and sleep apnoea.

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TRAVEL

One of the biggest concerns we hear from customers with sleep apnoea is how can I still travel, while there is more pre planning required, the good news is you still can. Don't let the thoughts of travelling with your machine put you off travelling as there really are some nifty gadgets to help you out. Most importantly, don't risk your health by not taking it with you.

Considerations need to be made in particular for flying and driving after receiving a diagnosis of obstructive sleep apnoea (OSA) and arguably even more important if you are pre diagnosis but aware you may be at risk

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One of the biggest concerns we hear from customers with sleep apnoea is how can I still travel, while there is more pre planning required, the good news is you still can. Don't let the thoughts of travelling with your machine put you off travelling as there really are some nifty gadgets to help you out.

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Grounding is a technique that aims to return you back from negative, challenging emotions to the present. It distracts your mind from unwanted experiences to refocus on what is happening in the present. It may be useful to practice these while you're in a relaxed state so you have them prepared when you need to refocus or destress.

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Introduction to Compassion Focused Therapy

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Introduction to Compassion Focused Therapy

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Meditations to guide you through mindful self-compassion training, that you can download for free. They are based on the principles of Compassion Focused Therapy.

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The Center for Mindful Self-Compassion provides information about MSC, an 8-week program designed to cultivate self-compassion skills for daily life. Founded in 2012 by Chris Germer and Kristin Neff, the center is a place where people can learn about self-compassion, find out where to train in MSC, continue to practice MSC skills, and explore how to teach MSC to others. Please go to the Center for Mindful Self-Compassion for further details.

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Meditations | Free Guided Meditations | Chris Germer

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Meditations - Chris Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion

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Youtube yoga workouts focused on reducing anxiety, depression and stress.

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This week has been a stressful one!

It's been one of those weeks where there's just so much to do that it scares me. I get overwhelmed and start to panic. How on Earth am I going to get everything done?!

The answer: I won't. But, it's not because I'm an unproductive, terrible human. It's because it's humanly impossible to get it all done. I've placed unrealistic expectations on myself. There I go again, setting myself up for failure. And then the cycle of negative thinking starts.

It's been this kind of week for me, but today I say no more. It's mid-week, and I'll be darned if I let this week go any further in this negative state of mind. I'm choosing to do something about it.

As much as I attempt to make my mental health a priority, it doesn't always happen. I, like many others, can get easily caught up in the day's stressors. But I, also like many others, have learned that the longer I neglect my mental health, the closer to burnout I reach. And coming from someone who's experienced the depths of burnout, it's not somewhere I plan to go again anytime soon!

Today, I'm choosing to take a mental breather and show myself some self-love. And what better way to calm my anxious mind than with a little yoga. I do love me some yoga!

These days it couldn't be easier to practice yoga from the comfort of your home. There are so many awesome videos available online to follow along with. They come in different lengths and levels of experience, so you're bound to find some that totally suit your needs.

So, you with me? Are you choosing to love yourself a lil more today by making your mental health a priority? Yes? Yay! I know I could always use a self-love buddy! 🙂

Without further ado, let's get into some yoga!

8 Yoga For Mental Health Videos + Bonus Breathing Exercise:

#1. Yoga For Anxiety and Stress // Yoga With Adriene

#2. Yoga for Anxiety and Stress (15 minute Yoga) Relaxing Yoga Routine // Sarah Beth Yoga

#3. Yin Yoga for Stress & Anxiety Relief - Yoga for Beginners // Yoga with Kassandra

#4. Yoga For Depression // Yoga With Adriene

#5. Yoga For Relaxation - Stress Relief & Anxiety Management // YOGATX

#6. Yoga For Stress, Anxiety and Depression // Kat Tillinghast

#7. 5-Minute Yoga/Meditation: Calm Your Anxiety // Beyoutifulliving

#8. Yoga For Stress Relief - Beginners Flow for Stress & Anxiety Relief // YOGATX

[BONUS] #9. 3 Yoga Breathing Exercises for Anxiety // Caren Baginski

What are your go-to yoga for mental health videos?

DISCLAIMER: You should consult your physician or other health care professional before starting any exercise program to determine if it is right for your needs. // The information provided in this post is written from personal and lived experience. You should not rely on this information as a substitute for, nor does it replace, professional mental health services, medical advice, diagnosis, or treatment. If you have any concerns or questions about your health or mental health, you should always consult with a healthcare professional.

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8 Yoga For Mental Health Videos + Bonus Breathing Exercise

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This week has been a stressful one! It's been one of those weeks where there's just so much to do that it scares me. I get overwhelmed and start to panic. How on Earth am I going to get everything done?! The answer: I won't. But, it's not because I'm an unproductive, terrible human.

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Licia Sky provides free guided body work videos, these explore noticing the sensations in your body and feeling safe in your body. These exercises can feel challenging, only do them if you feel comfortable.

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CREATIVE MIND, OPEN HEART.

​Attunement is the envelope that makes exploration with safety, trust, curiosity, openness, spontaneity, compassion, play, humor, imagination, and connection possible.

is a co-founder and CEO of the dynamic observational exercises, music, movement, vocalizing, enhanced listening, and touch, to foster safe, transformative inner and interpersonal connection. Licia Sky Trauma Research Foundation.

Her methods are informed by over 25 years as an artist, musician, bodywork therapist, yoga practitioner, and dancer; and integrate poly-vagal theory, parts work, and the latest research on trauma and the body.
She is also a somatic educator, bodyworker, artist, and musician. She guides transformational experiences incorporating

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Grounding Techniques - Trauma Research UK

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Grounding Techniques - Trauma Research UK

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A type of mindfulness exercise to help you visualise a safe place, this can help you start building a sense of safety. As you practice over time you can use the imagery to help you feel safer in situations where you know you are actually safe.

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Progressive Muscle Relaxation: 10 Scripts for Effective PMR

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PMR helps you distinguish between the subjective experience of a tensed muscle versus a relaxed one. This website contains information and audio clips on how to practice PMR, please only do so if you are medically fit to do so and do not tense any muscles that are injured.

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Three... two... one...

I relax my shoulders quickly and completely.

When the tension is released, I feel a warm glow in my muscles, almost a tingle.

This is my second week of progressive muscle relaxation (PMR), a technique established over many years and validated by research for managing stress, anxiety, and other health problems (Mackereth & Tomlinson, 2010).

The therapy, involving a cycle of tensing and releasing specific muscle groups one by one, can be mentally and physically tiring, at least initially.

However, with practice, it becomes easier. I'd even say I'm beginning to enjoy it.

Once the session is over, I feel completely relaxed, my mind and body at peace and increasingly connected.

But how?

Anxiety and other similar conditions can leave us feeling so tense that we become unable to recognize what it feels like to be relaxed. PMR helps us to cue this released state when we start to become wound up.

Within this article, we will discuss the origins of PMR, how to use it, and its benefits. Several mediums are offered in which to try the technique out, including written, audio, video, and digital tools.

Before you continue, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life and also give you tools to enhance the mindfulness of your clients, students, or employees.

What Is Progressive Muscle Relaxation?

Stress and anxiety cause muscular tension. PMR relieves this tightness by tensing and releasing one muscle group at a time.

The technique builds on the theory that when you are physically relaxed, you cannot feel anxious (Jacobson, 1977). Such deep relaxation has proven highly effective at relieving symptoms that arise from several conditions including anxiety, insomnia, stress, headaches, high blood pressure, and even cancer pain (Mackereth & Tomlinson, 2010; Kwekkeboom, Wanta, & Bumpus, 2008).

The practitioner, either in person or as a recording, guides you through a series of steps to work on one muscle group at a time in a specific order. As you breathe in, you tense the first muscle group and hold for five to ten seconds. Then while you exhale, you fully release that tension. After relaxing for 10 to 20 seconds, you repeat each step for the next muscle group.

And, surprisingly, it works really well.

When and Why Is It Used in Therapy?

PMR has successfully treated a wide range of health problems, including somatic states such as anxiety and stress, in diverse groups of people, with limited, if any, side effects (Mackereth & Tomlinson, 2010).

It is valuable as a standalone treatment or in conjunction with mindfulness, Cognitive Behavioral Therapy, hypnotherapy, or other positive psychology interventions.

And, though few therapies endure, PMR has been around for many years and often forms part of clinical psychology training.

So, why is PMR ahead of its time?

The lasting appeal of this successful relaxation technique is its recognition of the fundamental connection between the body and mind. After all, the mind has a setting. It sits within a brain; it is housed (embodied) within a physical form and has ecological context, impacted by its environmental surroundings (Cappuccio, 2019).

And science has only recently rediscovered the notion of embodied cognition.

Brief History of PMR

Edmund Jacobson's interest in anxiety began in a bicycle shop fire on the north side of Chicago in 1898. Aged 10, he was struck by how his father, who was deeply impacted by the incident, changed from being a quiet man to being, in Jacobson's (1977) words, "excitable."

This unlikely event led Jacobson on a journey that lasted a lifetime: to understand how to treat excitability and nervousness.

Seventeen years later, in 1905, while a Harvard University student, he discovered that deeply relaxed students were not startled by sudden noises.

In response to his ongoing research, Jacobson developed a complex and lengthy technique for practitioners to monitor and release unwanted tension in clients (Mackereth & Tomlinson, 2010).

Over the years, the technique has been adapted and, for practical reasons, shortened, but it remains true to the idea that physical relaxation has a positive effect on the mind (Wolpe, 1961).

Abbreviated progressive muscle relaxation training combines the tensing and releasing of muscles, while focusing on breathing to manage stress and anxiety.

4 Proven Benefits of PMR

PMR helps you distinguish between the subjective experience of a tensed muscle versus a relaxed one.

Over time, you can learn what it feels like and cue this state to lower tension and stress levels when you start to feel anxious.

The technique offers relief for many health conditions including lack of sleep, anxiety, depression, high blood pressure, digestive disturbances, and the side effects of cancer treatment.

Science has recognized the benefits of PMR in a range of fields.

1. Health

Interventions for parents of children receiving treatment for malignancy - a painful and upsetting condition where abnormal cells divide and invade nearby tissues - reduced anxiety and improved overall mood (Tsitsi, Charalambous, Papastavrou, & Raftopoulos, 2017).

Indeed, PMR is so successful in healthcare settings that along with other relaxation techniques, it is routinely offered by medical practitioners to their patients (Mackereth & Tomlinson, 2010).

2. Sport

Psychological factors such as anxiety impact the amount and the quality of sleep, a common issue among competitive athletes preparing for an event.

Medication to manage insufficient sleep is often unsuitable for elite athletes due to concerns regarding the World Anti-Doping Agency or the risk of adversely impacting performance.

PMR is recognized by the American Psychological Association as an empirically supported treatment for insomnia and offers a safe and viable alternative (McCloughan, Hanrahan, Anderson, & Halson, 2016).

3. Cancer treatment

The side effects of chemotherapy can have a significant and negative impact on cancer patients' lives.

PMR offers some relief.

Several studies have identified its potential to reduce symptoms of pain, nausea, anxiety, and depression in cancer patients (Charalambous et al., 2016; Kwekkeboom et al., 2008).

4. Education

PMR has also proved successful in learning environments.

When high-stress college students were trained in the technique, there were significant short-term effects including increased mental and physical relaxation and lowered stress (Dolbier & Rush, 2012).

A Step-By-Step Guide

Though often guided by a therapist, there are several videos, audios, and apps that can take you through the steps required to perform PMR.

The steps involved are usually a variation on the following:

Preparation

Set aside 15 minutes.

Find somewhere quiet and comfortable, where you will not be disturbed.

Remove your shoes and wear loose clothing.

When you start, perform PMR twice a day while you are feeling calm.

Going forward, follow the steps once a day, three to four times a week, or as needed.

Consult your doctor before performing PMR if you have any underlying medical conditions that hinder physical activity.

Do not perform PMR if you have broken bones or pulled muscles.

Get ready

Before you begin, take five slow, deep breaths.

Step one: Tension

As you breathe in, deliberately and gently tense the first muscle group as hard as you can.

Feel the tension in your muscles.

It may cause some discomfort or shaking but not pain.

Try to tense only the muscle group you are targeting.

Hold for five to ten seconds.

Step two: Relax the muscles

Then while you exhale, quickly and fully relax the tensed muscles.

Focus on the changing sensations. If it helps, picture feelings of stress leaving the body.

Notice the difference between tension and relaxation.

You will feel the muscles become loose and limp.

Step three: Rest

Take 10-20 seconds and relax.

Repeat steps one, two, and three, tensing and relaxing each of the muscle groups listed in the table below.

Step four: Return

When finished, count backward from five to one, and return focus to the present.

Enjoy the feelings of deep relaxation.

It will take time to learn to use PMR successfully. And, initially, it may feel uncomfortable and require considerable effort and focus.

As you become more practiced, you will become fully aware of the difference between tensed and relaxed muscles, and it will feel more enjoyable.

Ongoing, the skill will become an effective way of managing anxiety.

Muscle groups

The table below contains a list of muscle groups to work through at each session (modified from the Health Library at the University of Michigan Medicine):

Hands

Clench/make a fist.

Wrists and forearms

Extend and bend your hands back at the wrist.

Biceps and upper arms

Make a fist and bend your arms at the elbows, flexing your biceps.

Shoulders

Shrug them (raise them toward your ears).

Forehead

Wrinkle into a deep frown.

Around the eyes and bridge of the nose

Close your eyes as tightly as possible while remaining comfortable (preferably remove contact lenses before you start.)

Cheeks and jaws

Smile as widely as you can.

Around the mouth

Press your lips together tightly.
Check your face for tension.

Back of the neck

Press the back of your head against your support (chair headrest or the floor.)

Front of the neck

Touch your chin to your chest, but avoid creating tension in your neck and head.

Chest

Take a deep breath and hold it for 5 to 10 seconds.

Back

Arch your back up and away from the floor or chair.

Stomach

Suck into a tight knot. (Check your chest and stomach for tension.)

Hips and buttocks

Press your buttocks together tightly.

Thighs

Clench them hard.

Lower legs

Point your toes toward your face. Then point your toes away and curl them downward at the same time.

2 Useful Scripts

When ready to begin PMR with a new or existing client, a script can prove useful to ensure guidance is delivered smoothly and consistently.

Berkeley Law, one of the premier law schools in the U.S., encourages staff and students to focus on their mental wellbeing actively. And PMR is a technique they actively encourage. Take a look at the script they use; it offers unambiguous and comprehensive guidance for the practitioner.

The Oxford Health NHS Trust also recognizes the importance of managing anxiety. It provides useful and practical scripts for several relaxation techniques, including a full and abbreviated PMR.

2 Techniques of PMR

PMR requires that we take 20 minutes from our busy daily schedules.

When practiced over several weeks, we reap the positive benefits: reduced anxiety and relief from stress.

There can be occasions when finding adequate time to practice PMR may prove difficult.

At these times, it is worth making use of one of the abbreviated versions.

Click here to download the Basic Progressive Muscle Relaxation Script. It's a reduced version that can prove useful when less time is available.

Or, as an alternative:

Click here to download another pragmatic and straightforward Progressive Muscle Relaxation script.

Useful Audio and Video

The best audio for relaxation should leave you with the experience that you have been on a journey.

When the PMR recording has finished, you should feel you have visited somewhere familiar, returning renewed, refreshed, and deeply relaxed.

Listen to the following recordings and choose the voice or style that works best for you.

Perhaps it's the visual image of water that works so well, but watch the following video and listen to the audio for a productive PMR session.

This excellent audio will take you through PMR and return you to a state of relaxation.

2 Helpful Exercises and Worksheets

While the basic principles of PMR remain the same, there are many scripts with slight variations that offer appropriate support.

Follow this link to download and work through a clear and concise Progressive Muscle Relaxation one-pager.

Click on the Progressive Muscle Relaxation Clinical Tool for a comprehensive guide for clinicians wishing to implement PMR.

PMR for Kids and Teens

This behavioral intervention resource written for primary care providers includes an easy-to-follow PMR guide that works with children.

The following YouTube cartoons package PMR for the younger age group in an easily digestible form.

A well-presented and light-hearted PMR cartoon for children:

An entertaining audio, accompanied by animal pictures that guide children through PMR:

Meditation, Mindfulness, and PMR

A 2009 study compared the effects of mindfulness meditation and PMR over five weeks (Agee, Danoff-Burg, & Grant, 2009). Both therapies were found to be equally effective at reducing stress and offer complementary approaches that can be used alongside one another.

Along with other more recent research, it is clear that we can all benefit from meditation, mindfulness, and PMR to improve coping and manage anxiety and stress (Gok Metin, Karadas, Izgu, Ozdemir, & Demirci, 2019).

Find the approach that works best for you at this point in your life. You may find that a combination keeps you more focused and interested.

A Look at Popular PMR Apps

An app can be a convenient and straightforward way to perform PMR. Indeed, a 2019 article appearing in Nature Digital Medicine, reported that a specially developed PMR app had proved clinically effective at reducing migraines (Minen et al., 2019).

The following apps all provide positive support, and ease of access, for PMR on our phones and tablets.

1. Superchill (PMR)

Superchill is a sleek, easy-to-use audio-guided PMR app that will help you relax and relieve stress. Superchill provides a range of effective sessions shorter than 10 minutes, integrates with Apple Health, and includes inspiring motivational quotes with each session. Get it in the Apple App Store.

2. PMR - Progressive Muscle Relax

Though the robotic voiceover takes a little getting used to, the guidance and the accompanying images clearly indicate the moves to make. This useful app is especially helpful when starting out using the PMR technique. Get it in the Apple App Store.

3. Progressive Muscle Relaxation

This app allows you to select an appropriate mode depending on your level of experience with PMR. It includes up to 17 muscle groups, 5 relaxing music tracks, and 17 nature sounds. Get it in the Apple App Store or Google Play Store.

4. Autogenic Training - AT Pro - English Version

The Autogenic Training (AT) app is based on the principle of auto-suggestion (self-hypnosis) and is the most widely used relaxation technique recommended by physicians and therapists in addition to progressive muscle relaxation. Get in the Google Play Store.

PositivePsychology.com's Relevant Resources

Our Five Senses Worksheet and the 3-Step Mindfulness Worksheet are incredible resources for invoking a mindful state and bringing awareness to the present.

The Mindfulness-X© Masterclass can be extremely useful and can be used to prepare for or as a complement to PMR training.

If you're looking for more science-based ways to help others enjoy the benefits of mindfulness, this collection contains 17 validated mindfulness tools for practitioners. Use them to help others reduce stress and create positive shifts in their mental, physical, and emotional health.

To make positive psychology part of every day, we share free positive psychology PDF's in this article.

A Take-Home Message

PMR has endured as a relaxation technique due to its pragmatic, tangible approach to relieving tension, anxiety, and stress. What it does well is to demonstrate a clear and direct connection between anxiety and tension in the physical body and the mind.

PMR is underpinned by the belief that overcoming tension in the body resolves distress in the brain.

Once you are confident, the technique can prove hugely beneficial, both as a long-term approach to stress management and for an immediate targeted release of escalating physical tension.

Indeed, with practice, it is possible to become so in tune with your body that you can identify and release even early signs of tension.

Overall, PMR provides a viable alternative to other treatments (including prescription drugs) to practically and actively approach physical and mental distress. Even one or two sessions will provide significant relief to tension, but when used regularly, it proves to be both a protective and life-enhancing coping mechanism.

Why not try one of the scripts, videos, audio, or apps, and try it out?

We hope you enjoyed reading this article and are eager to try out the scripts and apps, and don't forget the three Mindfulness Exercises that you can download for free.

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Progressive Muscle Relaxation: 10 Scripts for Effective PMR

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Three... two... one... I relax my shoulders quickly and completely. When the tension is released, I feel a warm glow in my muscles, almost a tingle. This is my second week of progressive muscle relaxation (PMR), a technique established over many years and validated by research for managing stress, anxiety, and other health problems (Mackereth & Tomlinson, 2010).

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The compassionate mind - Guided Practices 

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The compassionate mind - Guided Practices 

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The compassionate mind have free audios for different mindfulness practices such as safe place, breathing exercises and compassionate imagery.

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We are currently building a library of guided practices from around the world, that will provide our compassionate mind training meditations in a variety of different languages. In the mean time, you can enjoy some guided practices in Ελληνικά με Elli and dansk med Lena