Progressive relaxation is one relaxation technique that can be used for stress reduction for anxiety. It can also be helpful for people with insomnia or sleep disturbances related to anxiety or depression.

One thing that is beneficial for some people is to play soft, soothing music while doing the progressive relaxation exercise. Classical music or relaxation tapes that feature nature sounds can help set the mood for the relaxation.

There are several methods of progressive relaxation for anxiety. The individual may want to try these variations or others to find the one that works best for them.

The first step is to get comfortable lying on the bed. The arms and legs should be in relaxed, outstretched positions.

For one progressive relaxation method, the person begins at the toes and works their way up to their head. Beginning at the toes, the person should feel the weight of the toes and feet. After taking a moment to sense the weight of the feet, feel the feet relax into the bed.

The person then feels the weight of the lower legs. The person should relax the lower legs and feel them sink into the bed. One body part at a time from the feet to the head, the person feels the sense of weight for each part of the body and relaxes each body part. Feel the body part sinking into the bed before moving to the next body part.

The other method of progressive relaxation uses the image of a small ball or coin. The person begins by imagining the small ball or coin resting on the forehead. The mind is quieted. The muscles of the face, head, and neck are relaxed.

Then, the ball slowly moves downward. The person may want to imagine the ball travelling over the shoulder and down the arms. As the ball slowly travels over a body part, the person relaxes that body part. From the fingers, the ball travels back to the chest. Breathing is slow and calm. The ball continues to travel down the body to the toes. The person continues to relax each body part as the ball rolls over it.

Another variation of progressive relaxation includes a tensing or tightening of the muscles before relaxing them. For example, when the image of the ball is over the hand, the person would clench their fist and hold it for a several seconds before relaxing the hand.

Progressive relaxation is one stress management anxiety reduction method. The person should not wait until they are overwhelmed with anxiety to use stress management anxiety reduction methods. When a person has problems with anxiety, the person should include stress management techniques in their regular routine. Other stress management techniques include aromatherapy, aerobic exercise such as walking, journaling, and participating in a hobby.