渐进式肌肉放松缓解焦虑

Progressive Muscle Relaxation (PMR) is a technique that can help reduce anxiety and stress by tensing and then relaxing different muscle groups in your body. This process helps you become more aware of the difference between tension and relaxation.

Anxiety (e.g., generalized anxiety or social anxiety) can make it difficult to relax throughout the day. When we experience anxiety, our muscles often tense up without us even realizing it.

PMR is an anxiety-management technique that can help us to be more aware of when we are tensing our muscles, become more attuned to our bodies, and consciously help release built-up tension.

Dr. Tracey Marks, psychiatrist and author explains that it is easier to relax a muscle if you tense it first.

The physical act of relaxing muscles sends signals to the brain that it’s time to calm down, which can be particularly helpful during the fight-or-flight response, often activated during elevated stress and anxiety.

Relaxation Sequence

Preparation

1. Find a comfortable and quiet space: Choose a place where you can sit or lie down comfortably without being interrupted. This could be your bedroom, living room, or even a quiet spot outdoors.
2. Minimise distractions: Turn off your phone, dim the lights, and let others know you need some quiet time. The goal is to create a peaceful environment where you can fully focus on your body.
3. Wear comfortable clothing: Loose-fitting clothes will allow you to move freely and relax more easily.

PMR typically involves working through different muscle groups, starting from your toes and moving up to your head, but you can do it from your head to your toes if this feels right.

Tip: Make sure you are taking slow, controlled breaths during this sequence. Breathe in when you tense each muscle group, then breathe out as you release. Incorporating breathwork can enhance the effectiveness of this relaxation practice.

Here’s a common sequence:

Feet

Curl your toes downwards, hold the tension for 5 seconds, then release and relax for 10 seconds. Notice the difference between tension and relaxation in your feet.

Lower Legs

Point your toes, tightening your calf muscles. Hold, then release and relax.

Upper Legs

Extend your legs and tense your thigh muscles. Hold, then release and relax.

Tip: It might be helpful to say “relax” as you relax each muscle.

Buttocks

Clench your buttock muscles. Hold, then release and relax.

Abdomen

Tighten your stomach muscles as if bracing for a punch. Hold, then release and relax.

Chest

Take a deep breath and hold it, tightening your chest muscles. Exhale slowly and relax.

Back

Arch your back slightly, tensing your back muscles. Hold, then release and relax.

Shoulders

Shrug your shoulders up towards your ears. Hold, then release, and let your shoulders drop back down.

Arms and Hands

Make a fist and tense your forearms. Hold, then release and relax.

Neck

Gently tilt your head back, tensing your neck muscles. Hold, then release, and bring your head back to a neutral position.

Jaw

Clench your jaw. Hold, then release and relax.

Eyes

Close your eyes tightly. Hold, then release and relax.

Forehead

Finally, raise your eyebrows as high as you can. Hold, then release and relax.

Post-Relaxation

1. Stay seated or lying down for a few moments: Allow yourself to fully absorb the feelings of relaxation before getting up.
2. Notice any changes in your body: Observe any sensations of warmth, heaviness, or tingling.
3. Reflect on your experience: How relaxed do you feel? What did you notice about your body during the practice?

Tip: If you are in a rush you can complete this practice in a few minutes. For optimal benefits, work up to a 20-minute regular practice by really taking your time with each muscle group and experiencing the relaxing sensations.

“Progressive muscle relaxation is one of those things that you can do in the 30 minutes before bed as part of your bedtime preparation. Or you could do it in the middle of the day like your lunch hour for a middle-of-the-day recharge.”

Dr. Tracey Marks

How can I learn PMR?

There are many guided PMR recordings available online, on YouTube, and through apps. Therapists may also offer PMR training and guidance as part of your well-being journey.

Considerations

Below are some things to keep in mind if considering PMR:

• Consistency is key: The more you practice PMR, the better you’ll become at identifying and releasing muscle tension. Aim to practice daily, even if it’s just for a few minutes.
• Listen to your body: If you experience any pain or discomfort during the exercise, stop and adjust the tension level.
• Combine with other relaxation techniques: PMR can be combined with other relaxation techniques like deep breathing, guided imagery, or meditation for enhanced effects.

Potential drawbacks

Dr. Tracey Marks warns that PMR, while safe, could worsen certain medical conditions such as muscle spasms or back problems because of the process of the tensing of muscles.

She advises consulting with a doctor before completing PMR if you think this applies to you.

Others have explained how PMR might feel too uncomfortable for them:

“If I am able to make my muscles ‘relax’ as they should, I then experience a great sense of unease in my body. I feel so so uncomfortable. My body feels unsafe and I feel better if I intentionally tense my body in response.”

‘Malorie’

It is also questioned whether PMR is helpful or detrimental to some people with trauma. For trauma survivors, being in a state of calm can be triggering in and of itself and might unintentionally cause a flashback.

Talking to a healthcare professional about alternative methods for managing trauma responses is advisable.

What are the benefits of PMR?

Research suggests that PMR can help with a variety of conditions, including:

Anxiety

PMR has been shown to significantly reduce anxiety levels in multiple studies. This is likely because it lowers the levels of cortisol, the stress hormone.

“[PMR] is the only thing that will bring me back from dissociating (besides just trying to wait it out) because it forces me to focus on my body in what feels like a safe way for me.”

‘Carlos’

Depression

Some studies indicate that PMR can be a helpful tool in managing depressive symptoms.

PMR may help depression by promoting relaxation, reducing stress, and improving sleep quality, all of which can positively impact mood.

Insomnia

PMR can help improve sleep quality by relaxing your body and mind before bed.

PMR likely improves insomnia by decreasing arousal and anxiety at bedtime, two common contributors to sleep disturbance. It may also directly impact sleep architecture.

“I have used PMR to help me on nights where I just cannot fall asleep. I often find I fall asleep before the end of the practice!”

‘Rebecca’

Headaches

PMR may relieve headaches by decreasing muscle tension in key areas like the head, neck, and shoulders. Muscle tension is a major contributor to tension-type headaches.

Pain management

Some research shows that PMR can be helpful in managing chronic pain, such as pain from arthritis or irritable bowel syndrome.

References

Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48–68. https://doi.org/10.1037/a0027326

Field, T. (2009). Progressive muscle relaxation. In T. Field, Complementary and alternative therapies research (pp. 97–101). American Psychological Association. https://doi.org/10.1037/11859-010

Muhammad Khir, S., Wan Mohd Yunus, W. M. A., Mahmud, N., Wang, R., Panatik, S. A., Mohd Sukor, M. S., & Nordin, N. A. (2024). Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychology Research and Behavior Management, 345-365. https://doi.org/10.2147/PRBM.S437277

Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., … & Sirois, F. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence‐Based Complementary and Alternative Medicine, 2021(1), 5924040. https://doi.org/10.1155/2021/5924040ReviewerAuthor

Saul McLeod, PhD

BSc (Hons) Psychology, MRes, PhD, University of Manchester

Editor-in-Chief for Simply Psychology

Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.

渐进式肌肉放松缓解焦虑

渐进式肌肉放松 (PMR) 是一种通过紧张然后放松身体不同肌肉群来帮助减轻焦虑和压力的技术。这个过程可以帮助您更加意识到紧张和放松之间的区别。

焦虑（例如，广泛性焦虑或社交焦虑）会使人一整天都难以放松。当我们感到焦虑时，我们的肌肉常常会在我们没有意识到的情况下紧张。

PMR 是一种焦虑管理技术，可以帮助我们更加了解何时紧张肌肉，更加适应我们的身体，并有意识地帮助释放积聚的紧张情绪。

精神病学家兼作家特雷西·马克斯博士解释说，如果先拉紧肌肉，就更容易放松它。

放松肌肉的身体动作会向大脑发送信号，表明是时候冷静下来了，这在战斗或逃跑反应期间特别有帮助，这种反应通常在压力和焦虑加剧时被激活。

放松序列

准备

1. 寻找一个舒适安静的空间：选择一个您可以舒适地坐着或躺着而不会被打扰的地方。这可以是您的卧室、客厅，甚至是户外的一个安静的地方。
2. 尽量减少干扰：关掉手机，调暗灯光，让其他人知道您需要一些安静的时间。目标是创造一个安静的环境，让您可以完全专注于自己的身体。
3. 穿舒适的衣服：宽松的衣服可以让您活动自如，更轻松地放松。

PMR 通常涉及锻炼不同的肌肉群，从脚趾开始一直到头部，但如果感觉合适，您也可以从头到脚趾进行锻炼。

提示：确保在此过程中缓慢、受控地呼吸。当你拉紧每个肌肉群时吸气，然后在放松时呼气。结合呼吸可以增强这种放松练习的效果。

这是一个常见的序列：

脚

向下弯曲脚趾，保持紧张 5 秒钟，然后松开并放松 10 秒钟。注意双脚紧张和放松之间的区别。

小腿

抬起脚趾，收紧小腿肌肉。按住，然后松开并放松。

大腿

伸展双腿并拉紧大腿肌肉。按住，然后松开并放松。

提示：放松每块肌肉时说“放松”可能会有所帮助。

臀部

收紧臀部肌肉。按住，然后松开并放松。

腹部

收紧腹部肌肉，就像准备迎接拳头一样。按住，然后松开并放松。

胸部

深吸一口气并屏住呼吸，收紧胸部肌肉。慢慢呼气并放松。

后退

稍微拱起背部，收紧背部肌肉。按住，然后松开并放松。

肩膀

将肩膀向耳朵方向耸起。保持住，然后松开，让肩膀落回原处。

手臂和手

握紧拳头并拉紧前臂。按住，然后松开并放松。

脖子

轻轻地向后倾斜头部，收紧颈部肌肉。按住，然后松开，然后将头恢复到中立位置。

颚

咬紧你的下巴。按住，然后松开并放松。

眼睛

紧紧闭上眼睛。按住，然后松开并放松。

前额

最后，尽可能地抬高眉毛。按住，然后松开并放松。

放松后

1. 坐下或躺下一会儿：在起身之前让自己充分感受到放松的感觉。
2. 注意身体的任何变化：观察任何温暖、沉重或刺痛的感觉。
3. 反思您的经历：您感觉有多放松？练习过程中你注意到自己的身体有什么变化吗？

提示：如果您赶时间，您可以在几分钟内完成此练习。为了获得最佳效果，请进行长达20 分钟的定期练习，真正花时间锻炼每个肌肉群并体验放松的感觉。

“渐进式肌肉放松是您可以在睡前 30 分钟做的事情之一，作为就寝准备的一部分。或者您也可以在中午（例如午餐时间）进行，以便在中午进行充电。”

特雷西·马克斯博士

我怎样才能学习PMR？

在线、YouTube 和应用程序上有许多指导性 PMR 录音。治疗师还可以提供 PMR 培训和指导，作为您健康之旅的一部分。

注意事项

以下是考虑 PMR 时需要记住的一些事项：

• 一致性是关键：你练习 PMR 的次数越多，你就越能更好地识别和释放肌肉紧张。目标是每天练习，即使只是几分钟。
• 倾听身体的声音：如果您在锻炼过程中感到任何疼痛或不适，请停止并调整紧张程度。
• 与其他放松技巧相结合： PMR 可以与深呼吸、引导想象或冥想等其他放松技巧相结合，以增强效果。

潜在的缺点

Tracey Marks 博士警告说，PMR 虽然安全，但由于肌肉紧张的过程，可能会恶化某些医疗状况，例如肌肉痉挛或背部问题。

如果您认为这适用于您，她建议在完成 PMR 之前咨询医生。

其他人解释了 PMR 对他们来说可能会感觉太不舒服：

“如果我能够让我的肌肉按其应有的方式‘放松’，那么我的身体就会感到一种极大的不安感。我感觉非常不舒服。我的身体感觉不安全，如果我故意绷紧身体作为回应，我会感觉更好。”

“马洛里”

人们还质疑PMR 对某些患有创伤的人是否有益或有害。对于创伤幸存者来说，处于平静状态本身可能会触发，并可能无意中引起闪回。

建议与医疗保健专业人员讨论管理创伤反应的替代方法。

PMR 有什么好处？

研究表明，PMR 可以帮助治疗多种疾病，包括：

焦虑

多项研究表明 PMR 可以显着降低焦虑水平。这可能是因为它降低了皮质醇（压力荷尔蒙）的水平。

“[PMR] 是唯一能让我摆脱分离的东西（除了试图等待它结束），因为它迫使我以对我来说感觉安全的方式专注于我的身体。”

“卡洛斯”

沮丧

一些研究表明PMR 可以成为管理抑郁症状的有用工具。

PMR 可以通过促进放松、减轻压力和改善睡眠质量来帮助抑郁症，所有这些都能对情绪产生积极影响。

失眠

PMR 可以通过在睡前放松身心来帮助提高睡眠质量。

PMR 可能通过减少睡前的觉醒和焦虑来改善失眠，这是导致睡眠障碍的两个常见因素。它还可能直接影响睡眠结构。

“在我无法入睡的夜晚，我使用 PMR 来帮助我。我经常发现我在练习结束之前就睡着了！”

“丽贝卡”

头痛

PMR 可以通过降低头部、颈部和肩部等关键部位的肌肉紧张来缓解头痛。肌肉紧张是紧张型头痛的主要原因。

疼痛管理

一些研究表明，PMR 有助于治疗慢性疼痛，例如关节炎或肠易激综合症引起的疼痛。

索尔·麦克劳德博士

曼彻斯特大学心理学学士（荣誉）、研究硕士、博士

《简单心理学》主编

Saul McLeod 博士是一位合格的心理学教师，在继续教育和高等教育方面拥有超过 18 年的经验。他曾在同行评审期刊上发表文章，包括《临床心理学杂志》。