Cognitive Behavioural Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic and Worry (Sheldon Press)

by Seth J. Gillihan

Follow these steps to reach a deep state of relaxation. 1 Find a quiet place where you won’t be disturbed. Silence your phone. 2 Sit in a chair with your legs stretched out in front of you, heels on the floor. Make any necessary adjustments to get comfortable. Allow your eyes to close. 3 Alternately tense and then relax the major muscle groups in your body, starting with your feet and working your way up. Create a moderate degree of muscular tension in each area of the body for a few seconds. Then release the tension all at once, really noticing the contrast as you move from tense to relaxed. Continue to relax for 30 to 60 seconds before tensing the next group of muscles. The sequence can include: Lower legs: One leg at a time, pull your toes toward you to create tension along your shin. Thighs: One leg at a time, flex your leg, tensing the quadriceps muscle in the front of your thigh. Glutes: Squeeze your buttock muscles. Abdomen: Tense your stomach muscles and pull your navel in toward your spine. Breath: Take a deep breath in, allowing it to expand your chest, and hold it. Release tension when you exhale. Upper arms: One arm at a time, tense the muscles in each upper arm. Forearms and hands: One arm at a time, make a fist and pull your hand backward toward your elbow, creating tension through your hand, wrist, and forearm. Neck and upper back: Shrug your shoulders up toward your ears. Face and scalp: Raise your eyebrows while simultaneously scrunching your eyes tightly ...