Progressive Muscle Relaxation (Archived)

Progressive muscle relaxation (PMR) is a psychotherapeutic technique aimed at achieving deep relaxation through systematic tension and release of muscle groups, helping reduce anxiety and stress.

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Full resource pack (PDF)

Everything you could need: a PDF of the resource, therapist instructions, and description with theoretical context and references. Where appropriate, case examples and annotations are also included.

Exercise only (PDF)

A copy of the exercise in PDF format.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Muscle tension is a common reaction to stress and anxiety. This exercise provides instructions for progressive muscle relaxation, a technique for promoting physical relaxation.

Why Use This Resource?

Progressive muscle relaxation is a practical, evidence-based method for reducing stress and anxiety.

  • Provides step-by-step guidance for practicing progressive muscle relaxation.
  • Establishes a direct, physical sense of relaxation and stress relief.
  • Easy to learn and implement.

Key Benefits

Evidence-Based

Demonstrates efficacy, with studies showing comparable results to CBT in some anxiety treatments.

Simple

Provides easy-to-follow steps suitable for all levels of experience.

Broadly Applicable

Suitable for a wide range of clients.

Who is this for?

Generalized Anxiety Disorder (GAD)

Comparable effects to CBT.

Psychosis

Reduces acute feelings of stress and anxiety.

Stress Management

Provides a practical tool for managing stress and tension.

Other Difficulties

Useful when physical tension play a role in a client's complaints.

Integrating it into your practice

01

Initiate

Start by explaining the rationale and benefits of PMR to your client.

02

Demonstrate

Guide clients through the process of tensing and releasing different muscle groups.

03

Practice

Encourage clients to practice PMR at home for maximum benefit.

04

Adapt

Modify PMR equences based on client comfort and preferences.

Theoretical Background & Therapist Guidance

Physical relaxation is a foundational skill from which many clients benefit. Progressive muscle relaxation is a technique for promoting relaxation and activating the parasympathetic nervous system. This worksheet includes simple step-by-step instructions for relaxing each muscle group in turn to promote a strong feeling of physiological relaxation.

What's inside

  • An introduction to progressive muscular relaxation (PMR).
  • Step-by-step instructions for implementing PMR.
  • Key references and recommendations for further reading.
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FAQs

Progressive muscle relaxation is a technique involving sequential muscle tension and release to foster deep relaxation and awareness of tension in the body.
PMR reduces anxiety by inducing a physical relaxation state that counteracts physiological arousal, which is often a component of anxiety disorders.
Yes, PMR be incorporated into various therapies, including CBT.

How This Resource Improves Clinical Outcomes

The use of PMR is associated with multiple therapeutic benefits, enhancing clients' ability to:

  • Manage anxiety.
  • Reduce physical tension.
  • Enhance relaxation.

Therapists benefit from having a clear, structured tool to guide relaxation practice.

References And Further Reading

  • Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: A manual for the helping professions. Champaign, Illinois: Research Press.