Many people don't realize that special relaxation techniques can help to ease withdrawal symptoms.

Progressive Muscle Relaxation has been found to help people deal with physical symptoms such as cravings, irritability, headaches, tension, anxiety, depression, irritable bowel syndrome, and insomnia.

Use deep breathing techniques or PMR any time you feel strong quit symptoms. Deep relaxation will help to soothe your body and give you a feeling of calm or relief.

If you follow the steps below, you will be well on your way to learning how to relax. A full PMR might take 15-20 minutes. If you do not have 15-20 minutes then you can do a short version of only 5-10 minutes. Any time spent doing PMR will help!

It is best to do the exercise with your eyes closed, but you can also do the exercise with your eyes open.

Progressive Muscle Relaxation (10-15 minutes)

1. Find a quiet and relaxing place, a place where you will not be distracted. Sit and place your feet on the floor.
2. Clear your mind and focus only on your breathing.
3. Mentally scan the muscles in your body.
4. This exercise will help you go through groups of muscles in your body and tense them for 7-10 seconds and then fully relax the muscle for 1-3 seconds. You should tense the muscle tightly but not tightly enough to get a muscle cramp or feel uncomfortable. After you tense a muscle and then relax, you will feel the area become warm and relaxed. Remember to breathe deeply throughout the exercise.
5. Tense your muscles in the following order:
   • Clench your fists. Hold for 7-10 seconds, and then release for 10-15 seconds. Use these times for all of the muscles.
   • Tighten your forearms by curling your hand at the wrist trying to touch your fingers to the inside of your arm. Hold and then relax.
   • Tighten your biceps by bending your arm to bring your hands to your shoulders. Hold and then relax.
   • Lift your shoulders as if you were trying to touch your ears with them. Hold and then relax.
   • Stretch your neck by rolling your head to the left, center, right and back. Roll your head slowly and gently then bring to an upright position. Hold and then relax.
   • Raise your eyebrows as far as you can. Hold and then relax.
   • Clench your eyelids shut. Hold and then relax.
   • Tighten your jaw by opening your mouth widely. Hold and then relax.
   • Tighten the muscles in your chest by taking in a deep breath. Hold and then relax.
   • Tighten your stomach muscles by pushing your tummy out. Hold and then relax.
   • Pull your shoulders forward as if you were trying to get them to touch. Hold and then relax.
   • Pull your shoulders back as if you were trying to get the shoulder blades to touch. Hold and then relax.
   • Push your chest out and arch in your lower back. Hold and then relax.
   • Tighten your buttocks together. Hold and then relax.
   • Push your feet firmly into the floor to tighten your legs. Hold and then relax.
   • Lift your feet off the floor toward your shins. Hold and then relax.
   • Gently curl your toes into a clenched position. Hold and then relax.
6. When you are done, feel that all the muscles are completely relaxed and calmed.
7. Enjoy the feeling of relaxation. You can do this exercise any time you need to relax.

When you are done, feel that all the muscles are completely relaxed and calmed. Mentally scan your body for any places where tension my still be and relax the muscles. Repeat if some areas still feel tense.

Enjoy the feeling of relaxation. Breathe in deeply and tell yourself that everything will be just fine. You can always come back to this place of calm and peacefulness.

References