Backward Facing Therapy gives you behind-the-scenes stories from my time as a therapist and therapy client. It’s soulful and transformative mental health content from my couch to yours. You can support my writing by becoming a subscriber and/or sharing this post. I’m so happy you’re here.
This post is for those of you who can’t fall asleep at night because anxiety swarms your body as soon as you lie down.
It’s for all of you tossers and turners who worry. And turn. And worry.
It’s for those of you whose minds won’t shut the hell up.
It’s for those of you who just want a good night’s sleep.
It’s something made by me, for you because I used to be you.
I was the mother freaking queen of catastrophizing.
Anxiety hung out with me at night like we were besties.
And then my therapist introduced me to Progressive Muscle Relaxation (PMR).
PMR is the technique that my therapist introduced me to when I first started experiencing anxiety over twenty-five years ago. She made a recording for me that I listened to every night. It helped stop that night's anxiety and allowed me to fall asleep.
By the sixth night, I had fallen asleep halfway through the recording.
And I was a PMR skeptic.
But do you know what sucks? Being exhausted and not being able to fall asleep.
That's why today, I'm sharing a technique that I used to use with my own clients in my mental health practice.
Whether you're a stressed-out mom, an overworked executive, or a person who feels the weight of the world right now, Progressive Muscle Relaxation {PMR} just might be the tool you need to fall asleep faster, feel more calm and peaceful, or fall asleep and actually stay asleep.
PMR was developed by Dr. Edmund Jacobson in the early 1920s and it's been thoroughly tested and researched and guess what? It's proven to be an effective therapeutic technique.
The American Academy of Sleep Medicine (1999) validated that PMR is a practical, non-drug alternative for people with chronic sleep issues.
Is that you?
It used to be me.
What Is Progressive Muscle Relaxation {PMR}?
PMR is a two-step relaxation technique used to reduce stress and build awareness of tension and relaxation sensations. The first step is to create tension in specific muscle groups and begin to notice what tension feels like in that body part. The second step is to then release this muscle tension and begin to notice what a relaxed muscle feels like as the tension drains away.
It sounds simple but many of us don't realize how much tension we hold in our muscles.
In addition, once you've had someone guide you through the PMR process, you can then practice the technique on your own.
How PMR Helps
PMR teaches you how to feel the difference between relaxation and tension. It teaches you how to calm your nervous system and refocus your mind which may decrease anxiety and improve your ability to fall asleep.
According to the Mayo Clinic, practicing relaxation techniques (like PMR) can have many benefits, including:
Slowing heart rate
Lowering blood pressure
Slowing your breathing rate
Improving digestion
Maintaining normal blood sugar levels
Reducing the activity of stress hormones
Increasing blood flow to major muscles
Reducing muscle tension and chronic pain
Improving concentration and mood
Improving sleep quality
Lowering fatigue
Reducing anger and frustration
Boosting confidence to handle problems
How PMR Helped Me
I went through a traumatic experience at the age of twenty. It was an event that transformed everything about me.
I no longer trusted other people.
I no longer trusted people that were supposed to protect me and even worse, I no longer trusted myself.
After years of anxiety, depression, and hyperawareness, I eventually sought help.
I was diagnosed with Post Traumatic Stress Disorder and spent two years working through my issues in intensive therapy.
One of the tools my therapist gave me was an invaluable gift.
She created a PMR audio tape for me to take home and use whenever PTSD-related symptoms reared their ugly head.
When I say that this newfound technique was a lifesaver, that’s no exaggeration. Best. thing. ever.
I want you to have that same lifesaver so I made a PMR digital download for you.
I want you to have the benefit of this technique to use right now, in your own home. In private.
Legalese: This post is not a substitute for health care advice and should not be construed as such. You should always consult with your healthcare professional should you have any physical, emotional, or mental health concerns. Should you download the audio, you agree to use it responsibly and not hold us liable for improper use.
Let’s quiet your mind, relax your body, and get you that sleep you need.
Note: This audio recording was done at home and not in a recording studio. Hopefully, the imperfection makes it more relatable. ;)
»»» Download the file here. (MP3 FORMAT).
If you find the PMR audio helps you, drop me a comment and let me know.
Be well,
Kim
My 1st therapy appointment she introduced me to this! And she said during the daytime anxiety attacks I can do other things to get out of my head and into my body to break the cycle of anxiety. Put an ice pack on my neck. Hold it there focusing on how cold it is. If it gets a little uncomfortable, even better! So cool to subscribe and read past writing that tracks closely with everything I'm working on right now. Thanks for thinking of me! Lol
FYI, I clicked the link to download the PMR audio file and couldn’t. I got a message that the file was “in the owner’s trash.”