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Anxious and Stressed: A Technique to Reduce Anxiety and Stress

Anxious and Stressed: A Technique to Reduce Anxiety and Stress

by Adam Tharkur B.A.

Progressive Muscle Relaxation or PMR as it is commonly referred to as a tension release exercise I have used with many clients. One of the first things I do with all clients is finding out what is bringing them into counseling. For the clients who share they have obstacles like stress or anxiety, which are preventing them from reaching their goals, I recommend PMR. I have also used it for client's with panic disorder, the results have been positive.

I noticed a growing trend since I began seeing clients. Different people with different stressors all had the same concern- anxiety. It is not uncommon for a client to come in due to concern of a possible, future event which they cannot control. For instance, applying for a job, and becoming anxious during the wait period even though there is nothing more they can do at the time. Same applies for clients who show signs of depression; in most cases the depression comes from past events that a person wishes to change. However, unless scientists have developed a time machine which allows individuals to change their past, the individual is in a standstill until they choose to move forward. The idea of staying present and keeping it in the "here and now" can be daunting, I am not dismissing that. PMR may be the answer to continuously staying in the present moment.

I will share an experience I have had using PMR with one of my clients. A client came to seek counseling due to his continuous panic attacks starting in Christmas of 2012. Although he has been given medication to combat these attacks, he wanted a more lasting solution that does not have many side effects that comes with medication. The client disclosed that he had sexual dysfunction and insomnia from the medication. In addition to the medicinal side effects, we learned during our sessions that he was constantly living in fear that he might have another panic attack at any moment. I taught this client PMR techniques so he may implement these during stress provoking situations, such as work. With PMR and counseling, the client was able to determine what the best course of action to apply at work. Once he determined the appropriate action, and implemented it, he was no longer distracted by what he should have or could have been doing. Instead, he was able to focus on his responsibilities and therefor increase productivity. Once this client saw the progress he made with PMR and counseling in a professional setting, he attempted to apply the techniques with personal goals and duplicate the results there as well.

In my experience and opinion, PMR cannot be the only intervention. As I've shared through my example, counseling plays an important role in identifying the client's triggers and the causes of their issues. With the above mentioned client, I used cognitive behavioral therapy techniques which allowed the client to become aware of his anxiety by using a technique known as paradoxical outlook: Welcome the panic attack rather than being scared which may intensify the episode. Though frightening for some, this is also the most effective way to apply PMR efficiently.

As for my client the use of PMR helped quell the intensity of the panic attacks. He felt like he was in control for the first time. The client has maintained his job for almost three years and has no written complaints from his supervisors about his work performance. Through counseling, it allowed him to have one more tool in his toolbox to combat panic attacks and endorsed a new stronger resilient person.

If you would like more information regarding a Progressive Muscle Relaxation script, I have provided a link Progressive Muscle Relaxation . Remember this is only a tool; this alongside counseling may garner better results.

Progressive Muscle Relaxation Script

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