Handouts · Anxiety
Progressive Muscle Relaxation
Anxiety lives in the body as tension. By tensing and then releasing muscles in order, you teach your body the difference — and how to let go.
Why It Works
A tense body signals the brain that there's danger, which fuels more anxiety. Deliberately releasing muscle tension sends the opposite signal — safe, calm — and the nervous system follows.
With practice, you'll spot and drop tension earlier, before it builds.
How To Do It
- Sit or lie somewhere comfortable, eyes closed.
- Tense one muscle group 5 seconds (about 70%, not to pain).
- Release all at once and notice the looseness for 10–15 seconds.
- Breathe slowly throughout. Move to the next group.
The Sequence
- Hands & forearms — make fists
- Upper arms — bend elbows, tense
- Shoulders — shrug to ears
- Face — scrunch eyes, nose, jaw
- Chest & belly — tighten
- Legs & feet — tense, curl toes
Finish Well
- When done, sit quietly and scan for any leftover tension — release it.
- Notice how your body feels now versus when you started.
- Take a few slow breaths before standing.
Tips
- Practice daily when calm — not just in crisis. Skill first, then use.
- 10–15 minutes is ideal; a quick version (hands, shoulders, face) works in a pinch.
- Skip tensing any injured or painful area — just relax it.
Track It
Tension before (0–10):
Tension after (0–10):
Where I hold tension most:
Pair it with slow breathing. On each release, exhale and silently say "let go." Doing this nightly can also make it easier to fall asleep — a calm body and a calm mind go together.