Let Go The STRESS

RELAXATION RESPONSE

The following is a simple, brief activity that can be used to allow the physical changes of a stress reaction to subside and return to a non-stress state.

• Sit (or lie) in a comfortable position in a quiet environment with eyes closed.

• Begin with your feet and relax each muscle group moving up to the head—calf, thigh, waist, stomach, arms, chest, neck, face, and forehead.

• Breathe in through your nose gently pushing your stomach out.

• Breathe out through your mouth and let your stomach relax.

• Continue for 10-20 minutes. Open your eyes as need to check time, but do not set a time.

• When finished, open your eyes but remain seated for a couple of minutes.

PROGRESSIVE RELAXATION

The following is a physical activity that can be used for releasing muscle tension triggered as a response to stress.

• Lie flat on a soft surface or floor with your eyes closed and knees bent.

• Beginning with your right foot, press foot firmly to the floor for five seconds, relax for five seconds; repeat with the left foot.

• Straighten legs out and press back of lower right leg firmly to the floor for five seconds, relax for five seconds; repeat with left leg.

• Press each of the following areas firmly to the floor for 5 seconds, relax for five seconds (one at a time):

              -Back of thighs and buttocks

              -Lower back and shoulder blades

              -Arms

              -Back of head

• Breathe normally as you press and relax.