according to Jacobsen
Stress is an omnipresent phenomenon in today's fast-paced society. It can have both physical and psychological effects and significantly affect our quality of life. Fortunately, there are various techniques to reduce stress and increase well-being. One of these techniques is progressive muscle relaxation according to Jacobsen. In this article, I would like to show how this method works and how it can help reduce stress.
What is progressive muscle relaxation according to Jacobsen?
Progressive muscle relaxation (PMR) was developed in the 1930s by the American doctor Edmund Jacobsen. It is based on the principle that physical relaxation can lead to mental relaxation. This method involves specifically tensing individual muscle groups and then relaxing them again. This process makes the user aware of the difference between tension and relaxation, which means they learn to recognize and reduce unnecessary muscle tension.
A practical guide?
Preparation: Choose a quiet place where you will not be disturbed. Sit or lie down comfortably and close your eyes.
Focusing: Breathe in and out deeply and concentrate on your body.
Tense: Tighten a specific muscle group (e.g. the hand) for about 5-10 seconds.
Relax: Release the muscle abruptly and feel the relaxation for about 20-30 seconds.
Continue: Systematically work through all the muscle groups in your body, from your feet to your head.
Conclusion: After all muscle groups have been relaxed, remain relaxed for a few minutes and breathe deeply.
How can PMD help reduce stress?
Physical awareness: By specifically tensing and relaxing your muscles, you become more aware of your physical condition. You can see where tension is and can release it in a targeted manner.
Reduction of muscle tension: Chronic stress often leads to muscle tension, which in turn can cause pain and discomfort. PME can relieve this tension.
Calming the nervous system: The method can activate the parasympathetic nervous system, which is responsible for relaxation and regeneration.
Improve sleep: Many people with stress suffer from sleep problems. PME can help calm the body and mind and thus contribute to better sleep.
Increase in general well-being: Regular use of PME can increase general well-being and lead to a higher quality of life.
Conclusion
Jacobsen's progressive muscle relaxation is a simple but effective method for reducing stress. It is easy to learn and can be used anywhere. Regular practice can help reduce stress levels and increase general well-being. It is therefore worth integrating this technique into your daily routine and regularly taking time for relaxation.
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