What are some ways to use progressive muscle relaxation to reduce speech anxiety?

1 What is PMR?

PMR is a form of relaxation training that was developed by Edmund Jacobson in the 1920s. It is based on the idea that physical tension and mental anxiety are closely related, and that by relaxing your muscles, you can also relax your mind. PMR involves systematically contracting and releasing various muscle groups, starting from your feet and moving up to your head, or vice versa. By doing this, you can become more aware of your body sensations, release any excess tension, and achieve a state of deep relaxation.

2 How to practice PMR?

To practice PMR, you need to find a quiet and comfortable place where you can sit or lie down. Additionally, you can use a guided audio or video instruction, or follow a script from an online source or book. The basic steps of PMR involve taking deep breaths and focusing on your inhalation and exhalation. Then, you should tense a muscle group such as your feet for about five seconds, noticing how it feels to squeeze the muscles tightly. After that, release the tension completely and pay attention to any sensations in the relaxed muscle group. Finally, repeat this process with the next muscle group, such as your calves, and continue until you have covered all the major muscle groups in your body. Make sure to rest for about 15 seconds between each muscle group.

3 When to use PMR?

You can use PMR as a regular practice to improve your overall well-being and reduce your stress levels, as well as a specific tool to cope with speech anxiety. Before preparing your speech, PMR can help clear your mind and focus on the message. After rehearsing, it can help release tension and feedback from the performance. During delivery, it can relax any muscle groups that tend to tense up, like your jaw, shoulders, or hands. And after the speech, you can celebrate success and reward yourself for the effort.

4 What are the benefits of PMR?

PMR can help you reduce speech anxiety in several ways, such as lowering your heart rate, blood pressure, and breathing rate which can reduce physical symptoms of anxiety. It can also reduce the production of stress hormones and increase the production of endorphins, serotonin, and dopamine. These neurotransmitters are known to enhance mood, motivation, and memory. Moreover, PMR improves self-awareness, self-control, and self-esteem which can make you more confident and assertive in communication.

5 What are the challenges of PMR?

Although PMR is a simple and effective technique, it requires time and practice to master the skill of tensing and relaxing your muscles, and to notice the difference between tension and relaxation. Additionally, PMR may not be suitable for people with certain medical conditions, such as muscle spasms, cramps, or injuries, or who are pregnant. It's important to consult your doctor before trying PMR. Additionally, some people may prefer other relaxation methods such as meditation, yoga, or breathing exercises. Others may need to combine PMR with other strategies like cognitive-behavioral therapy, positive affirmations, or visualization for it to be effective.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?