" There are only people with stressful thoughts who act on them.”.

Wayne Dyer.

Of all the strategies used to reduce the physical effects of stress on the body, Jacobson's progressive muscle relaxation method is one of the most effective.. If practiced consistently, this technique will be an excellent tool for getting rid of muscle tension..

The most interesting thing about the technique, created by Edmund Jacobson in 1920, is that once a person masters it, it immediately turns into an amazing tool that can be used at any moment, as soon as we feel the need to relax in a stressful situation..

Common situations, like an exam or a job interview, almost always cause the brain to send out alarm signals that instantly tone muscles, cause stomach pain, tremors, dry mouth, and lead to thoughts that can rob you of the energy needed to complete the current task..

Jacobson's progressive relaxation technique allows you to focus on a series of muscle exercises that gradually release tension and, more importantly, get rid of ideas that cause feelings of discomfort and helplessness..

We have all had to suffer from sudden stress or perhaps go through a hectic phase of life.. The good news is that you can manage this anxiety, but the bad news is that you will have to use this technique all the time.. Before getting to the point, let me tell you three important things:.

•people subject to severe stress have a hyperactive mind,.

• thoughts, like our behavior, are not always controllable,.

•gradually and almost imperceptibly, we find ourselves in a vicious circle of physical and mental exhaustion, emotional blockade, mood swings, anxiety and inability to solve problems.

How to Perform Jacobson's Progressive Muscle Relaxation.

In addition to being an amazing stress reduction strategy, Jacobson's Progressive Muscle Relaxation has many health benefits, such as lowering blood pressure and promoting healthier, more restful sleep..

There is one aspect that is important to be clear: this technique takes some practice before it starts to bear fruit.. With each new lesson, the effect of the exercises will be achieved faster and faster..

So, to begin with, take a comfortable position, take off your shoes and make sure that your clothes do not hinder your movements.. Put your hands on your knees and start relaxing:.

•Hands. Clench your hands tightly into fists until tension appears. Wait 10 seconds, and then begin to gradually relax the muscles, extending one finger after another.

• Shoulders. It's very simple - slowly pull your shoulders up towards your ears until a feeling of tension appears.. Hold them in this position for 5 seconds, then relax. Repeat 5 times.

•Neck. Press your chin to your chest for a few seconds and then relax.

•Mouth. Open your mouth and stick out your tongue as far as you can. Wait 10 seconds and then relax. Now raise your tongue to the sky as much as possible, feel the tension, relax.

•Breath. Continue relaxation with a simple breathing exercise:

5 second inhale, 6 second breath hold, 7 second exhale. Very simple.

•Back. Relax your shoulders, lean back in your chair, stretch your body forward so that your back arches. Sit like this for 10 seconds, then straighten up.

•Feet. Finally, let's focus on the feet.. Stretch your fingers forward as if you are going to tiptoe.. Having reached tension, hold your fingers in this state for 10 seconds, and then relax them and feel relief..

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