Progressive muscle relaxation ( PMR ) has been effectively utilized for more than a hundred years and is a valuable addition to any method of talk therapy .
A systematic method of tensing and relaxing major muscle groups in order to address anxiety , stress , and chronic pain disorders , PMR has been the subject of numerous research studies throughout the decades since it was first developed . ( See box on page 11 for information about its origination .)
“ Empirical evidence supports the use of PMR and high-level tension response and mind-body techniques [ for purposes ] such as : reducing tension headaches , insomnia , adjunct treatment in cancer , chronic pain management , and inflammatory arthritis and irritable bowel syndrome ,” according to a 2006 Journal of Human Behavior and Social Environment article .
Counseling Tips
Progressive Muscle Relaxation ( PMR ) for Anxiety , Stress , and Chronic Pain
Joseph Kertesz , LCMHC , NCC , a professor of Family Medicine at University of North Carolina School of Medicine , has a private practice in Wilmington , NC . He previously was on the faculty at Duke University . He has trained family medicine , internal medicine , and OB / GYN residents , as well as counseling students and interns , and medical students . Most of his clinical experience has been in integrated care , and his clinical interests are broad . In addition to giving presentations locally , statewide , nationally , and internationally , he has received multiple teaching awards . He was named the 2017 North Carolina Mental Counselor of the Year and the 2018 – 19 American Mental Health Counselor of the Year .
• Calming brain-wave patterns , which includes increasing alpha waves and reducing beta waves .
One of the beauties of PMR is that the physiological results are precisely measurable . For example , LCMHCs could use blood pressure cuffs that also measure heart rate , as well as brain-wave pattern devices , all of which are readily available . Other measurements require more sophisticated and expensive equipment .
PMR is an evidence-based stress-management technique that helps reduce stress and anxiety , chronic pain , hypertension , asthma , teeth grinding , insomnia , autism , and muscular sclerosis . A careful Google Scholar search of PMR will yield hundreds of results for each of these issues as well as many others .
In more recent , focused research , a 2020 article in Complementary Therapies in Clinical Practice concluded : “ Progressive muscle relaxation as an auxiliary method can reduce anxiety and improve sleep quality in patients with COVID-19 .”
PMR and other muscle-based relaxation variations convey health benefits in three ways , according to work by Lyn W . Freeman , PhD , in 2001 . PMR :
• Manipulates autonomic ( nervous system ) responses : The autonomic nervous system , which influences the function of internal organs , acts largely unconsciously and regulates bodily functions such as the heart rate , digestion , respiratory rate , pupillary response , urination , and sexual arousal . It is the primary mechanism in control of the fight-flight-or-freeze response .
• Increases or activates the production of natural opioids .
• Promotes optimal immune function .
Licensed Clinical Mental Health Counselors ( LCMHCs ) who use PMR in their practice can help clients and patients use PMR to achieve many beneficial physiological effects , including :
• Reducing blood pressure ,
• Reducing heart rate ,
• Reducing muscle tension ,
• Increasing immunologic response ,
• Decreasing gastric secretions ,
• Reducing cortisol — the stress hormone , and
Tips for Helping Clients Learn PMR
Note that PMR should be initiated by the client only after they get consent from their family physician . Here are some of the best ways I ’ ve found to help clients and patients learn PMR :
• Introduce PMR by training clients in your office . That way , you ’ ll be able to observe the client to make sure that the client is performing each step correctly . Demonstrate each step of the PMR process in front of the client , so that the client can watch and follow you and know what to expect .
• Demonstrate PMR in a quiet environment where there are no distractions . Interruptions from others , phones , noises , and pets are counterproductive and should be prevented .
• Have clients sit in an L-shaped chair — one in which the chairback and seat form a right angle . Ideally , clients would sit up straight with their feet flat on the floor .
• Encourage clients to wear headphones when practicing on their own . Headphones are used only to listen to the PMR instructions , though they may secondarily block outside sounds .
• Direct clients to practice at least daily for approximately eight weeks . This helps the client habituate the process . Some missed days are expected . Occasional practices are helpful but will not result in the desired long-term effect .
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10 The Advocate Magazine Fall 2021 American Mental Health Counselors Association ( AMHCA ) www . amhca . org