Progressive Relaxation Technique by Jacobson

Progressive Relaxation Technique by Jacobson

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1of 2Jacobson’s progressive relaxation techniqueThe aim of this information sheet is to remind you about how you can manage your stress using Jacobson’s progressive relaxation technique. This is a technique that uses muscle contraction and relaxation to make you feel calmer. You should have already practised this technique with your occupational therapist or as part of the cardiovascular rehabilitationprogramme. You may want to ask a family member or friend to read it out to help you relax. If you have any further questions or concerns, please speak to your occupational therapist or a member of the cardiovascular rehabilitation team.What is the purpose of the technique?Relaxation can help to relieve the symptoms of stress. Although the cause of the anxiety will not disappear, you will probably feel more able to deal with it once you have released the tension in your body and cleared your thoughts. Jacobson’s progressive relaxation technique involves contracting and relaxing the muscles to make you feel calmer. Don’t worry if you find it difficult to relax at first. It is a skill that needs to be learned and it will come with practice. Once you have mastered it you will be able to use it throughout your life, for example when driving a car, sitting in your office or standing in a supermarket queue.How do I prepare to relax?Allow yourself 15–20 minutes to complete this relaxation technique. Find a place that is warm, quiet and free from disturbances. If possible dim the lights and tell people that you should not be disturbed –you may want to switch off any phones. Make yourself comfortable on the floor, on the bed or in a chair. Snuggle down and settle your body so that it feels limp.If you can, ask a friend or family member to read the next sections to you.What do I need to do?Gently breathe in –hold –and let go.Gently pull your toes up towards your knees –just a little –hold briefly –and let go. Recognise the difference.Press your heels into the floor –hold –and letgo.Pull your knees together –hold briefly –now let them drift apart a little. Be aware of the new position