Jacobson – Progressive Relaxation Technique

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Jacobson’s method of gradual relaxation

The purpose of this information sheet is to remind you of Jacobson’s progressive relaxation approach for stress management. This approach employs muscular tension and relaxation to help you feel more relaxed. This method should have been practiced with your occupational therapist or as part of the cardiovascular rehabilitation program. You may have a family member or friend read it to you to help you relax. Please contact your occupational therapist or a member of the cardiovascular rehabilitation team if you have any more questions or concerns. What is the technique’s purpose? Relaxation can assist to alleviate stress symptoms. Although the source of your worry will not go away, you will most likely feel better able to deal with it once you have released the tension in your body and cleared your mind. To feel calmer, Jacobson’s progressive relaxation method includes tightening and releasing the muscles. Don’t be concerned if it’s tough to relax at first. It is a skill that must be learnt and developed through practice. Once you’ve learned it, you’ll be able to apply it in everyday situations, such as driving a car, sitting at your workplace, or waiting in line at the store. How can I get ready to unwind? Allow 15-20 minutes to finish this relaxing method. Find a warm, peaceful, and distraction-free location. Dim the lights if possible and inform people that you should not be disturbed – you may wish to turn off any phones. Make yourself at ease on the floor, in bed, or on a chair. Snuggle in and relax your body till it feels limp. If possible, have a friend or family member read the following parts to you. What should I do? Gently inhale, hold, and exhale. Gently bring your toes up towards your knees – just a bit – hold for a few seconds – then let go. Recognize the distinction. Press your heels into the floor, hold, and then release. Pull your knees together, hold for a moment, then let them drift apart a bit. Take note of the changed position.

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