Cognitive Behavior Therapy (CBT) is a type of psychotherapy used to treat various mental health disorders, including depression, anxiety and anger. Cognitive behavioral therapists focus on their clients' thoughts, which thereby improve their maladaptive emotions and behaviors. Cognitive behavioral therapists also use various techniques to help their clients physiologically relax, especially those experiencing anxiety.
Progressive Muscle Relaxation for Anxiety
One common technique used to help those experiencing anxiety is called progressive muscle relaxation (PMR). It involves teaching a client to tense and relax each body part one at a time. The premise behind PMR is that a human being cannot experience arousal and tension at the same time. Cognitive behavioral therapists will perform PMR exercises within psychotherapy sessions and may also make audiotapes of themselves doing the exercises to give clients for homework. PMR may also be used to help people experiencing insomnia.
PMR Conducted by a CBT Therapist
The therapist explains to clients that they are about to tense each muscle one at a time to about 75% capacity, holding various positions for several seconds and then relaxing that exact body part. Body parts tensed and relaxed include hands, arms, feet, legs, torso, shoulders, neck, back, abdomen and face. A full PMR exercise takes approximately 30 minutes; the therapist may shorten it in-session but assign the full 30-minute version as homework.
Clients react differently to PMR, some fall asleep or become lethargic, some report extreme relaxation, others experience jitteriness or difficulty staying still. One of the key components of PMR is to have clients notice the difference between how their body feels tense versus relaxed, teaching them to relax each muscle on verbal cue, helpful in anxiety-provoking situations generally.
Numerous Relaxation Exercises Exist
Deep breathing (e.g., diaphragmatic breathing, breathing deeply from the abdomen rather than shallow chest breathing) may be used in conjunction with PMR. These exercises are effectively done lying down on the floor; the goal is not to fall asleep, but to relax the body while staying awake and alert.
For an updated, more in-depth look at this topic, see Hit the Gym or Mow the Lawn.