Stress is an inseparable part of modern life, but we can manage it better through progressive muscle relaxation (PMR). This technique is an effective way to relieve physical and mental tension by alternately contracting and relaxing muscles.
Here is a practical guide to trying PMR:
Find a comfortable and quiet place: Sit or lie down comfortably, make sure the environment around you is free from distractions. Start from a relaxed body position.
Start from the lower body: Focus on the muscles in your legs, contract them strongly for five seconds, then slowly release. Feel the difference between tense and relaxed muscles. Repeat this process for each muscle group, from the legs, stomach, arms, to the face.
Take a deep breath as you release tension: Combine muscle relaxation with deep breathing. Take a deep breath as you tense your muscles, and exhale slowly as you release tension. This will help your body and mind achieve deeper calm.
Do it regularly: PMR is most effective when done regularly. A 10-15 minute session each day can help lower stress levels and improve sleep quality and productivity.
Mastering this technique can help you manage stress, maintain your mental health, and improve your overall well-being.
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