Part 4: Taking Off

This skill involves relaxing 4 basic muscle groups. Tightening and releasing the muscles produces a soothing effect which helps you relax. Taking slow deep breaths and dropping the head and shoulders forward add to the effect.

Practice every day for about 5-10 minutes. Divide the body into 4 muscle groups. Tense each group for 5-10 seconds, then release.

•  Arms and Hands – Lift arms, bend wrists and elbows, make fists, tighten upper arms.

•  Face and Neck – Squinch eyes, nose, cheeks, and brows, stretch mouth and grit teeth, point chin down toward chest.

•  Middle Torso – Push shoulders back, tighten stomach and small of back.

•  Legs and Feet – Lift legs off floor, hold straight out, point toes toward face, tighten thighs.

When I will try this?

(After) How did your body feel after this activity?

(After) How did your stress level change after this activity?

Practice this strategy regularly. It may not help you the first time you try it, but the next time it might. As you get better at it, it may become even more helpful to you.