You Can Use Progressive Muscle Relaxation to Relieve Stress at Work
While it’s possible to optimize stress to improve productivity to some extent, too much stress at work can make you less productive and generally more unhappy in life in general. You need balance and find ways to relieve stress at work, so consider using a proven relaxation technique called progressive muscle relaxation, which you can do in your office or wherever you work when stress arises.
What is progressive muscle relaxation?
Progressive muscle relaxation (or PMR) is a relaxation technique that involves tensing and relaxing each muscle group in your body. Developed by Dr. Edmund Jacobson (and first introduced by him at Harvard early in the last century), it is a time-tested technique that can be useful for relieving anxiety or even helping you fall asleep at night. The idea is that there is a strong connection between your body and mind, so if all your muscles are in a neutral, cool state, your brain will get a hint that there is no impending danger and can calm down too.
How to try progressive muscle relaxation
Find a comfortable position to sit or lie down, preferably in a quiet place where you can calm down for a moment, and then focus your attention on different muscle groups. Generally, according to WebMD , it’s best to start with the lower extremities. Tighten the muscles of one leg as you inhale for 5-10 seconds, then relax them completely as you exhale, noticing the difference in the two sensations and the difference between the sensations of the relaxed leg and the other. Move to the other leg, stomach, arms, shoulders and finally the face. Once everything is relaxed, sit or lie down for a few minutes, focusing on deepening your breathing and feeling your heart rate decrease.
Why is it good for the workplace?
I’ve always done this to help me fall asleep at night, and there’s plenty of research that shows I’m far from the only one who enjoys the benefits of PMR before bed, but there’s also research that shows it’s helpful for work-related stress. In 2022, a team of researchers published their findings in the journal BMC Psychology after studying the effects of PMR on stress and anxiety among nurses caring for COVID-19 patients and ultimately concluding that the technique should be taught in nursing school because she’s so good.
Because it doesn’t require any tools, medications, or any special resources, PMR is something you can do at your desk, in the break room—or, heck, in the bathroom—without any particular fanfare. When planning your day’s schedule, you should already include breaks , but make sure they are long enough to accommodate the PMR process in case you ever need to use it. Better yet, build it into your daily routine from the very beginning to get the maximum benefit from relaxation, stress relief, and simply unwinding at work.