Limit Anxiety by Relaxing and Reducing Muscle Tension

Program Description
Anxiety is a normal part of life. It motivates us and keeps us from harm. But too much or too frequent anxiety is harmful. It raises blood pressure and heart rate. Anxiety interferes with appetite, either increasing or decreasing it beyond a normal range. Reducing overall anxiety is beneficial and can be practiced daily. One method of reducing anxiety is to reduce muscle tension.

Actions
1. Sit in a comfortable position with feet on the floor.

2. Place your arms comfortably in your lap.

3. Close your eyes.

4. Do not hold your breath. Breathe normally throughout the exercise.

5. Make a fist and tense all the muscles in your right arm.

6. Hold the muscle tension for a slow count of 5.

7. Quickly relax your muscles.

8. Go through two tension and relaxation cycles, then keep your muscles relaxed.

9. Do the same tensing and relaxing on your left arm and both thighs.

10. When you are finished, take a deep in and out breath.

11. Sit quietly for a moment before getting up slowly.