What can you do to help yourself cope? #2 Muscle Relaxation

When people are going through a tough time they often experience negative thoughts about themselves and feel they have no-one to turn to.

Everyone feels low at some point in their lives and if you’re struggling to cope it may be difficult to see beyond your current situation.

Volunteers at Great Yarmouth Samaritans have been exploring what people can do to help themselves cope when they are struggling - these ideas have come from branch volunteers and their experiences of talking to callers, as well as friends and family. The second in our series of practical ideas that can help yourself cope...

Research suggests that progressive muscle relaxation exercises can help individuals reduce stress, enhance relaxation states, and improve overall well-being.

Progressive muscle relaxation involves tensing and releasing pairs of muscles in sequence. It can help if you imagine tension leaving your body as you release your muscles.

Find somewhere to sit, that is quiet and private, with your feet shoulder width apart and flat on the ground.

We’ll start with the muscles in your head. Tense your forehead muscles by raising your eyebrows and holding for up to 10 seconds. Then release, imagining tension leaving your body.

Repeat this, working down through pairs of muscles throughout your body. Try to tense them for up to 10 seconds before releasing.

When you’ve finished, don’t get up straight away. Stay where you are for a minute or so, then, when you do get up, do so slowly.

You can practise this technique whenever you notice yourself becoming stressed or anxious.