Is stress causing you uncomfortable muscle tension? Here’s a coping strategy to help!
I get muscle tension when I’m anxious or stressed, what do I do?
People with anxiety difficulties are often so tense throughout the day that they don’t even recognize what being relaxed feels like. Through practice you can learn to distinguish between the feelings of a tensed muscle and a completely relaxed muscle. Then, you can begin to “cue” this relaxed state at the first sign of the muscle tension that accompanies your feelings of anxiety. By tensing and releasing, you learn what relaxation feels like and how to recognize when you are starting to get tense during the day.
Do you feel tension in your body when you feel anxious or stressed? Are you so tense that you don’t even recognize what being relaxed feels like? Sometimes we hold all our anxiousness in our muscles leaving us with body aches or feeling “uptight” or “tense”. This might feel like a chronic tightness in your neck and shoulders.
What is progressive muscle relaxation and how can it help?
Progressive muscle relaxation, developed by Dr. Edmund Jacobson in the 1930s, has been shown to be especially helpful for people whose anxiety is strongly associated with muscle tension. Through practice you can learn to distinguish between the feelings or tense muscles and relaxed muscles. Progressive muscle relaxation is a systematic technique for achieving a deep state of relaxation through an alternating process of tensing and releasing various muscle groups throughout the body in a systematic fashion. Once you learn this technique, you can begin to be more aware or cued-in to when you are experiencing tension from stress and anxiety in your body and put this practice into motion for relief.
Tension headaches, backaches, tightness in the jaw, tightness around the eyes, muscle spasms, high blood pressure, and insomnia are all symptoms that can be relieved with progressive muscle relaxation. You may also find that progressive muscle relaxation calms racing thoughts. Long-term effects of regular practice of progressive muscle relaxation can include:
A decrease in generalized anxiety
A decrease in anticipatory anxiety related to phobias
Reduction in the frequency and duration of panic attacks
Improved ability to face phobic situations through graded exposure
Improved concentration
An increased sense of control over moods
Increased self-esteem
Increased spontaneity and creative
So how do I do progressive muscle relaxation?
The best way to begin a practice of progressive relaxation is to wear loose fitting clothing, remove your shoes, glasses or contacts, and any jewelry/accessories. Try allowing yourself about 20-30 minutes to do this the first time and find a comfortable and quiet space. Give yourself permission to let go of the stress and worries of the day, then follow these instructions:
Take three deep abdominal breaths and exhale slowly each time. Close your eyes and imagine that the tension is leaving your body with each exhale.
Clench your fists. Holding for 7-10 seconds. Release/relax for 15-20 seconds. Keep these times in mind for all other muscle groups.
Tighten your biceps as if you are making a muscle with each arm. Hold. Then release.
Tighten your triceps by extending your arms out straight. Hold. Then release. Be sure to keep imagining that tension leaving your body when you are in the relaxed stage.
Tense the muscles in your forehead by raising your eyebrows. Hold. Then release.
Tense your muscles around your eyes by squeezing your eyes shut tightly. Hold. Then release.
Tighten your jaw by opening your mouth as wide as you can. Hold. Then release.
Carefully tighten the muscles in the back of your neck by tilting your head way back as if you were looking at the ceiling. Hold. Then release. You may wish to do this twice since this area is often a problem area for those with tension.
Tighten your shoulder muscles by pushing your shoulder blades together. Hold. Then release. This is also an area of high tension, so feel free to repeat this twice.
Tighten the muscles of your chest by taking a deep breath. Hold. Then release slowly.
Tighten your stomach muscles by sucking in your stomach. Hold. Then release. Remember to imagine the tension leaving your body.
Tighten your lower back by carefully arching your back. Hold. Then relax. If you have lower back issues, you may want to forgo this step.
Squeeze your glute muscles by clenching/pulling them together. Hold. Then release.
Tighten the muscles in your thighs. Hold. Then release.
Tense your calf muscles by pulling your toes toward you slowly to avoid cramping. Hold. Then release.
Tighten your feet by curling your toes downward. Hold. Then relax.
Take a moment now to scan your body for any other tension that remains. Repeat the tense, hold, relax cycle for that area of the body.
Finally, imagine a wave of relaxation flowing through your body from the top of your head through every muscle group all the way to your toes.
How often do I use progressive muscle relaxation?
It is recommended that you practice at least 15-20 minutes per day even if you are not feeling anxious or stressed so that the strategy will be more effective when you do need it. Additionally, you should try to practice at the same time of day such as when you wake up in the morning or at bedtime. It is also suggested that you practice on an empty stomach.
If you need a recording of a progressive relaxation sequence, we have listed a few resources below. Keep in mind that regular practice will lead to a significant reduction in your overall level of anxiety. It may also reduce the frequency and intensity of panic attacks or anticipatory anxiety.
Note: Some of these may do similar steps in a different order.
Progressive Muscle Relaxation audio guide with Robert Saper, MD
Progressive Muscle Relaxation (female voice)
A note of caution: If you have any kind of muscular or bone injury or any mobility issues, please consult your physician prior to trying this activity. Additionally, if you experience any kind of pain while doing this technique, stop and consult your physician.
Other References
Bourne, E.J. (2015). The anxiety and phobia workbook (6th ed.). New Harbinger Publications, Inc.
Jacobson, E. (1938). Progressive relaxation (2nd ed.). University of Chicago Press.
