Progressive Muscle Relaxation & Guided Meditation

Using Our Muscles to Relax and Reduce Anxiety

Anxiety can be a helpful warning sign and can keep us safe. When we sense a threat, we get anxious. The anxiety tells our body to prepare to respond to the dangerous situation. Our blood flows to our muscles, our hear beats faster, and we begin breathing quickly. Our body is preparing for a "fight or flight response" so that it can run away or fight for self-protection. This is very helpful when our life is in danger. If a car is about to hit us, running fast to get away is a great idea! The muscles tighten so we can run quickly.

Photo by Chris Sabor @chrissabor. https://unsplash.com/photos/qlaot0VrqTM Links to an external site.

 

During a test, some mild anxiety is normal. It can help us to get some extra energy and to focus our attention on the test. However, when we get too much anxiety, then it becomes a problem. A high level anxiety triggers the "fight or flight response" and our body prepares our muscles. During a test, we need an active brain rather than active muscles. Progressive muscle relaxation can help us return our focus to the test. 

Progressive Muscle Relaxation Links to an external site.. Watch this video by Sheryl Kern-Jones at Cabrillo College to learn the steps to use muscle tightening and relaxing to help reduce anxiety. This is a quick and easy way to stop the "fight or flight response," reduce anxiety and increase our ability to focus our thinking on a test or studying.  This is a detailed video to guide you through each step and allow you time to practice (12:06).  

A Guided Meditation for Releasing Stress Held in Your Body

This brief guided meditation Links to an external site. talks you through the steps to noticing the stress held in different parts of your body and release that tension. This helps with calming your emotions and reducing anxiety. The video was made as a collaboration between Smiling Mind and ABC. 2:40.