We spend our lives running. Work and family obligations occupy every minute of our time, which makes us arrive every day exhausted to bed and when the alarm goes off the next day, we feel that we are not capable of coping with a new day. This is repeated day after day, and we will undoubtedly end up developing a stress picture that can lead to anguish or depression, because we do not have any moment to ourselves.
Avoiding this is easier than it seems, because we only need to relax for a short period of time. There are many relaxation techniques, but one that has been shown to be the most effective in stressful situations is the so-called progressive Jacobson relaxation. Continue reading this article if you want to know details about the Jacobson method of progressive relaxation and how to do it.
In addition to in cases of stress or anxiety, this relaxation is also especially indicated if we suffer insomnia, since if we practice it in bed, before going to sleep, we will observe that it is much easier for us to reconcile the dream.
In order to practice Jacobson's progressive relaxation We will look for a quiet place, where there is a dim light and the temperature is adequate. To begin the relaxation we can either lie on our back or sit, preferably in an armchair or chair with arms.
We will start with the forehead, wrinkling it for five seconds and noticing the tension that occurs in the area. After the we will relax slowly, while we feel the sensation of relaxation. Then we will close our eyes, squeezing them tightly and relaxing them later, always noticing the difference in the sensation. We will do the same with the nose and mouth.
Then we will tighten the neck, arms and hands. It is important that we stop at each part of the body, tightening and relaxing it. To finish we will do the same with the feet and legs, tensing the muscles and then relaxing them.
Although at first it takes time to achieve relaxation, if we practice it regularly it will It will automate, so that it will be enough to tighten and relax, for example, the hand, to relax totally.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
