Progressive muscle relaxation
In the 20s of the last century, the American physiologist and psychiatrist, MD Edmund Jacobson found that if you stretch a muscle for a few seconds and then weaken, it completely relaxes.
When you are experiencing stress, the muscles naturally come to a state of tension, but for some time you may not even notice. By straining and deliberately loosening various muscle groups, you bring them into a state of deep relaxation, which, as has been proven, cures many diseases, including insomnia. In addition, this exercise cleanses the mind: you are forced to concentrate on the body, not endless problems. As soon as anxiety creeps in the head (and it creeps in, which is natural), chase it away – and direct your thoughts to what you are doing at the moment.
Relaxing tense muscles, it is recommended to say out loud or to yourself: “And let go” or “Let go”. It may sound ridiculous, but it is very important: you consciously control the exercise, and not just relax your muscles; It promotes concentration on the sense of relaxation.
When you pronounce your actions, the consciousness has no choice but to focus on the exercise. It makes no sense to strain your hand – and keep thinking about how you will not fall asleep.
The tips that we provide below should be applied at any stage of the exercise.
- Tighten the muscles as much as possible, without straining yourself.
- Hold the stress state for at least ten seconds.
- Relaxing, say to yourself or out loud: “Let go.”
- Concentrate on how, at the moment of relaxation, a feeling of tension leaves your muscles.
- Relax your muscles for 15–20 seconds, enjoying the pleasant feeling.