Introduction

Introduction


Stress at work is a major issue but it can be successfully managed and prevented.

Work related stress develops because a person is unable to cope with the demands being placed on them. Stress, including work related stress, can be a significant cause of illness and is known to be linked with high levels of sickness absence, staff turnover and other issues such as more errors.

Stress can hit anyone at any level of the business and recent research shows that work related stress is widespread and is not confined to particular sectors, jobs or industries.

Relaxation techniques can help to increase your physical well-being by removing muscle tension. One of the most common techniques, progressive muscle relaxation, involves tensing a muscle group for a short count before releasing. This helps you to relax and feel less stressed.

Task

Task


One of the most simple and easily learned techniques for relaxation is Progressive Muscle Relaxation (PMR), a widely-used procedure that was originally developed by Jacobson, E. in 1939.

The PMR procedure teaches you to relax your muscles through a two-step process. First you deliberately apply tension to certain muscle groups, and then you stop the tension and turn your attention to noticing how the muscles relax as the tension flows away.

Through repetitive practice you quickly learn to recognize, and distinguish, the associated feelings of a tensed muscle and a completely relaxed muscle. With this simple knowledge, you can then induce physical muscular relaxation at the first signs of the tension that accompanies anxiety and stress. With physical relaxation comes mental calmness.

Process

Process

  1. We’ll start to tense the muscles throughout our body. You do not need to exert yourself, just contract each muscle firmly but gently as you breath in. If you feel uncomfortable at any time, you can simply relax and breathe normally. Now bring your awareness to your feet and toes.
  2. Starting with your left foot, breathe in deeply through your nose, and as you do, gradually curl your toes down and tense the muscles in the sole of your foot. Hold your breath for about five seconds and then release the muscles in your foot as you breathe out. Feel the tension in your foot wash away as you exhale.
  3. Now bring your awareness to your lower legs...to your calf muscles. As you draw in a nice deep breath, point your toes of your left foot up towards your knees and tighten your left calf muscles. Hold the tension - and let those muscles go limp as you exhale.
  4. Take a deep breath in, and tense the muscles in your left thigh. Hold for a moment... and then release everything. As you do this, the blood flow to your muscles increases, and you may notice a warm tingling sensation. Enjoy this feeling of soothing relaxation in your thighs.
  5. Now to your right foot. Breathe in deeply through your nose, gradually curling your toes down and tensing the sole of your right foot. Hold your breath for five seconds and then release.
  6. Now your right calf muscles. Deep breath in; pointing your toes up; and tightening your right calf. Hold the tension - a little longer - and let those muscles go limp as you exhale.
  7. Tense your right thigh now. Deep breath in - Hold for a while - then release. Feel the sensation as these large muscle groups begin to fully relax.
  8. Now, take another breath in and tightly clench your left fist. When you have finished breathing in, hold for just a few seconds, and then release. Notice any feelings of buzzing or throbbing. Your hands are becoming very soft and relaxed.
  9. As you breathe in, raise your left arm and tighten the muscles in your entire left arm. Hold that breath and that contraction... and then gently lower your arm and breathe all the way out. You may feel a warm, burning sensation in your muscles when you tighten them. Feel how relaxing it is to release that tightness and to breathe away all tension.
  10. Now, breath in and clench your right fist. Hold your breath in... and release.
  11. Lift your right arm and tense the whole arm. Hold that breath and that contraction... and lower your arm, breathing all the way out. Feel the warmth in your muscles. Relax, release the tightness, breathe away the tension.
  12. Take another breath, and this time, gradually tighten all the muscles in your buttocks. Do this in whatever way feels natural and comfortable to you. Hold it...and now release these large strong muscles as you breathe out. Enjoy the sensation of release as you become even more deeply relaxed.
  13. Now bring your awareness to your stomach. Draw in a nice deep breath and then tighten these muscles. Imagine you are trying to touch your belly button to your spine. Now release your breath and let your muscles relax. Notice the sensation of relief that comes from letting go.
  14. On your next inhale, tighten your chest muscles. Hold the tension - and gently relax. You are becoming more and more relaxed with each passing moment. Feel yourself slipping even deeper into a state of complete rest.
  15. Now give your attention to your shoulder muscles and the muscles in your neck. As you slowly draw in a nice deep breath, pull your shoulders up towards your ears and squeeze these muscles firmly... Now breathe out completely, allowing your contracted muscles to go loose and limp.
  16. Lastly we'll move on to the face. As you take a breath in, tightly clench your mouth and lips. Hold the tension, then relax, release, and feel your face softening.
  17. Same with the eyes now. Take in deep a breath, tightly clenching your eyes. Hold the tension, then relax, release, feeling your face softening.
  18. And now we have reached the last muscle group; the forehead. Clench your forehead and hold your breath in. Hold it...and relax. Your face is now deeply relaxed and tension free.
  19. You are now completely relaxed from the tips of your toes to the top of your head. Let's take a few more minutes to rest. Relax, listen to the sound of your breathing and enjoy the lovely, warm sensation of physical relaxation. If you have the time, feel free to fall asleep. You will wake feeling completely rejuvenated and relaxed.

Learning Objectives

Learning Objectives

Learning outcomes

  • Learn how to relax your muscles when feeling tense.
  • Mental calmness is stressful situations
  • The ability to manage stress in the workplace.

Knowlege acquired

  • Recognize, and distinguish, the associated feelings of a tensed muscle and a completely relaxed muscle.

Skills acquired

  • Ability to relieve stress and anxiety.

Competences acquired

Conclusion

Conclusion

As you learn relaxation technique, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice the relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to practice relaxation techniques become yet another stressor.