The Mind and Body Connection
Our bodies and minds are deeply connected. When we are struggling mentally our bodies can also carry tension. In fact, the American Psychological Association states that long-term or chronic stress has devastating effects on ALL of our bodily systems. (Check out their article here.)
But this connection also means we can lower stress by addressing our physical complaints. One of the most popular coping techniques that utilizes this connection is progressive muscle relaxation (PMR).
How to Practice PMR
This is a simple exercise you can do anytime and anywhere.
- Find a comfortable position (preferably sitting or laying down).
- Pick a muscle group you want to focus on. For a full body relaxation, it is recommended you start at your feet and work your way up. I like to just focus on my upper body when I am in public or standing, starting with my hands and working towards the neck and face.
- Tense the muscles you are focusing on first. Hold the tension for 5-10 seconds.
- Relax your muscles completely, breathing out.
- Repeat, working your way through your body.
You can repeat this as many times as you need. Try to focus on the sensations you feel in your body. Are some areas tighter than others? Where do you tend to carry your stress? Are you fully releasing the tension or are you still holding some?
***Important safety note: Don’t tense areas that are currently injured or recovering from injury. You should not be feeling any pain. Please consult a health professional before attempting if you have nerve damage, a muscular disorder, or any other concerns.
Effectiveness of PMR
While progressive muscle relaxation won’t eliminate your stressors or cure anxiety, it can be very effective in providing some relief in a moment of distress. By utilizing the mind-body connection and providing something to focus on, PMR helps ground us in the moment and brings awareness to how stress impacts us physically. It is frequently taught during therapy and recommended by mental health professionals treating those with anxiety or chronic stress. However, it can be beneficial to anyone.
Some research indicates that healthy coping mechanisms, such as PMR, can even help alleviate symptoms of depression. It is important to keep in mind that most studies focused on the short-term effects of these practices and more research would be needed to discuss the long-term efficacy.
Conclusion
Progressive muscle relaxation is an effective, simple way to temporarily ease stress. By practicing PMR, we are reminded of the complexities of health and how our emotional state impacts how we feel physically (and vice versa).
If you would like to learn more about research behind PMR or want a more detailed explanation on how to practice, check out the resources below. Thanks for reading!
Whole Health Library – Progressive Muscle Relaxation (from VA)