Progressive muscle relaxation is a systematic technique for achieving a deep state of relaxation. It was developed by Dr. Edmund Jacobson in the 1930s.

Long-term effects of regular practice of progressive muscle relaxation include:

• A decrease in generalized anxiety
• Reduction in the frequency and duration of panic attacks
• Improved concentration
• An increased sense of control over moods
• Increased self-esteem
• Increased spontaneity and creativity

These long-term benefits are sometimes called generalization effects: the relaxation experienced during daily sessions tends, after a month or two, to generalize to the rest of the day. The regular practice of progressive muscle relaxation can go a long way toward helping you to better manage your anxiety, face your fears, overcome panic, and feel better all around.

There is no downside to progressive muscle relaxation unless the muscle groups to be tensed and relaxed have been injured. If you take tranquilizers, you may find that regular practice of progressive muscle relaxation will enable you to lower your dosage.

For detailed instruction on how to do progressive muscle relaxation, see the next section of this document.

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