Skip to main content

Quick Reads #14 - Progressive Muscle Relaxation (PMR)

Some people get intense muscle tension during anxiety attacks. Your body feels tense and usually results in your body aching all throughout. Muscle tension can even results in headaches! Do you tense up as well during anxiety? Maybe you should try PMR or Progressive Muscle Relaxation! In this, you tense specific muscles and then relax them slowly to increase your capacity for tensing and reducing pain and this can even help you fall asleep. Here are the steps you should follow to practice PMR

Tip : Tense the muscle for 5 seconds but make sure you do not have any pain.

  1. Make a fist with your right hand.

  2. Bring your right forearm up to your shoulder to tense it

  3. Do the same with your left arm and left hand.

  4. Raise your eyebrows as high as they will go.

  5. Squeeze your eyes tight shut.

  6. Open your mouth as wide as you can.

  7. Tense the muscles in your shoulders as you bring your shoulders up towards your head.

  8. Push your shoulder blades back, trying to almost touch them together, so that your chest is pushed forward.

  9. Breathe in deeply, filling up your lungs and chest with air.

  10. Tighten your right thigh. Repeat for your left thigh.

  11. Pull your toes towards you to stretch the calf muscle. Do this slowly and carefully to avoid cramps.

  12. Curl your toes downwards.

Practice this as much as you can as that will make you perfect. Taking care of your body while practising Progressive Muscle Relaxation is important. You do not want to be in pain. Take care!


Popular posts from this blog

Myth Or Fact #4 - People with anxiety can ‘snap out of it’ if they really wanted to

Is This A Myth Or A Fact? People with anxiety can ‘snap out of it’ if they really wanted to Myth!  You cannot control anxiety, you cannot turn it on and off with a button. While this seems like something most people understand, there is still a myth around it that people who feel anxiety can easily snap out of it. They underestimate the condition and the effects it has on the person, both mentally and physically. Photo by from Pexels

Quick Reads #5 - Who Defines My Thoughts

Who defines your daily thoughts? Is it you or is it someone else? When we talk about anxiety, it never really is you thinking about the stressors, it's the anxiety talking for you. Here are a few types of thoughts you might see in your life. Self Critic The self critic is unique as they usually get the thoughts from someone else and apply them to themselves. A few places their thoughts and anxiety may be coming from is Their family and friends  Thoughts they created due to a past experience  -These can include things such as betrayal or grief Social media  This includes celebrities and people who may look like are living a better life. The self critic has low self-esteem and does not like to work on themselves. They lack self love. They need to understand that you are only hurting yourself. What-If? The What-If is the person who keeps on asking themselves "what if I do this and that happens." They do not understand that overthinking is the main cause

This Is What I Fear #8 - Domatophobia

Has the pandemic made your mental health degrade since you are mostly inside? Well people with Domatophobia - the fear of houses or being inside a house have it worse. While it is a requirement for us to stay inside, considering the pandemic, people with Domatophobia could have an increase in sense of anxiety, fright and anger. Even though the causes for Domatophobia can vary from person to person, the 2 main reasons are trauma and genetics where past experiences such as robberies can cause you to feel as if you will be harmed if you stay inside. Some physical symptoms of Domatophobia include but are not limited to nausea, trembling, confusion or even shortness of breath while inside a house. If you suffer from Domatophobia, getting treatment as soon as possible is really recommended since this phobia can be a danger to your health and can ruin your relationships with friends and family.             Image by Frank Winkler from Pixabay