September 29th, 2025
Managing stress or anxiety can feel overwhelming, especially when it shows up in both the mind and body. Progressive Muscle Relaxation (PMR) is a simple yet powerful method to manage stress and anxiety that teaches you how to notice tension, release it, and find calm in the present moment. Often used in anxiety therapy, mindful therapy, and stress management classes, PMR is a practice that combines physical relaxation with mindfulness practices, helping people reconnect with their bodies while quieting racing thoughts.
Whether you’re looking for new anxiety and stress management tools or exploring ways to deepen your mindfulness practices, Progressive Muscle Relaxation can be an accessible and effective approach. Let’s break down how it works, why it’s effective, and how you can start using it as part of your daily routine for greater balance and resilience!
(Bonus: We’ve even included a progressive muscle relaxation script to help get you started!)
Progressive muscle relaxation (PMR) is a mindfulness technique where you tense targeted muscle groups in the body for several seconds and then relax them. Typically, people begin by tightening the muscles in their toes or feet, and then gradually move up the body, through each major muscle group, until they reach their facial muscles
The thought process behind this technique is that learning to identify the ways muscles feel when they are physically relaxed versus tense, teaches people to recognize when they are stressed and gives them a way to intervene.
PMR is an evidence-based treatment for anxiety disorders. Progressive muscle relaxation is great for someone who is looking for tools to manage stress and anxiety, especially since it is a tangible skill that people can use outside of therapy.
This progressive muscle relaxation technique is also great for those who are struggling to fall asleep due to racing thoughts as it is a way people can prepare their minds and bodies for rest.
In addition, progressive muscle relaxation is a component of treatments for other disorders, such as PTSD. For example, it is an essential component of Trauma-Focused—Cognitive Behavioral Therapy (TF-CBT), which is a widely researched therapy for teenagers and children who have experienced trauma.
Similarly, it can be a practical tool for people in early recovery from addiction, who are trying to incorporate healthier coping skills into their daily life. Likewise, progressive muscle relaxation can help people manage certain medical issues, such as high blood pressure, migraine headaches, and insomnia.
PMR can be done sitting or lying down. Some prefer to practice progressive muscle relaxation with their eyes closed, while others choose to leave their eyes open. It is up to you to decide what you find more comfortable.
Additionally, it is important to remove as many distractions as possible while practicing progressive muscle relaxation. It may help to play soothing music to create a peaceful atmosphere.
When you are practicing progressive muscle relaxation, remember to hold your breath when you are tensing your muscles and then exhale deeply when you relax your muscles. The pairing of exhaling out and the releasing of your muscles will lead to deeper relaxation.
Apps for guided meditation have been growing in popularity recently, and some offer guided progressive muscle relaxation sessions. Popular apps for PMR are Headspace and Insight Timer.
However, be aware that Headspace requires a paid subscription after you complete the first ten beginner sessions. Another option is searching for progressive muscle relaxation on YouTube, booking a session with a therapist near you, or following a PMR script like the one we have provided below.
Below is a brief progressive muscle relaxation script with instructions for people who would like to practice this mindfulness meditation technique on their own. Take your time with each step, remembering that the goal is to notice tension and then let it go.
1. Get Comfortable
Begin by sitting in a comfortable position, with both feet on the ground. You can put your hands on your lap, with palms up or down—whatever you find more comfortable. If you’d like to close your eyes, feel free to do that now. Or, if you’d prefer to leave them open, then stare at a spot on the ground in front of you.
2. Start with Your Breath
Take a slow, deep breath in through your nose. Exhale slowly through your mouth. Allow your body to settle.
3. Feet and Toes
Bring your attention to your feet. Press your toes into the ground and squeeze the muscle in your feet and toes like you are trying to grip the floor. Hold this for 10 seconds. Remember to breathe. Notice the difference between tension and relaxation.
4. Calves
Bring your focus to your calf muscles. Lift your feet slightly off the ground and point your toes forward, tightening your calves. Hold this for 10 seconds, then relax. Feel the muscles loosen.
5. Thighs and Glutes
Focus on your glutes and upper leg muscles. Squeeze these muscles for 10 seconds, as you remember to breathe. Then relax the muscles, feel the tension flowing out of your glutes and thighs.
6. Abdominals
Focus on your abdominal muscles. Tighten your abdomen, again for 10 seconds. Remember to breathe. Release your abdominal muscles and let your body relax as you feel your abdomen soften.
7. Back
Bring your attention to your back muscles. Tense your back muscles for 10 seconds. Remember to breathe. Release your back muscles and feel the tension flowing out.
8. Chest
Focus on your chest muscles. Try to tighten your chest muscles as tightly as you can for 10 seconds. Relax your chest muscles and focus on noticing how the tension leaves your body, letting your chest muscles fully relax.
9. Arms and Hands
Focus on your arms and hands. Hold your arms and hands out in front of you and squeeze your hands in a fist like you are trying to get all the juice out of a lemon. Hold this for a count of 10 seconds, then release, letting your fingers uncurl.
10. Shoulders
Bring your attention to your shoulder muscles. Lift your shoulders up to your ears, holding this for 10 seconds. Remember to breathe. Release and let them drop back down, focus on feeling the tension flowing out of your shoulder muscles.
11. Face
Focus on your facial muscles. Squeeze the muscles in your face like you are trying to make your face become as scrunched and as small as possible. Hold this for 10 seconds. Let go, softening your expression completely.
12. Finish with Breath
Take one last big deep breath, and then when you are ready, open your eyes and bring your focus back to your surroundings, returning your awareness to the present moment.
There are many ways to manage stress, and each technique works a little differently. Practices such as deep breathing, yoga, or meditation focus on calming the mind and centering your thoughts. Exercise and movement-based approaches help release built-up energy and improve mood through endorphins. Mindfulness practices encourage awareness of the present moment, which can reduce worry and rumination (repetitive and negative thought process of endlessly overthinking past events, current problems, or future concerns).
Progressive Muscle Relaxation (PMR) combines both body and mind. By intentionally tensing and releasing different muscle groups, you gain a tangible way to notice the physical effects of stress and let them go. Unlike some other methods, PMR gives you a step-by-step process that can be done anywhere—whether you’re preparing for sleep, managing anxiety during the day, or grounding yourself before a stressful event.
For many people, PMR works best as part of a larger stress management plan, complementing other tools like therapy, mindfulness, and healthy lifestyle habits.
For some people, traditional outpatient therapy for anxiety or stress management techniques may not provide enough relief. When symptoms feel overwhelming or start interfering with daily life, a higher level of care may be the best next step. That’s where our Partial Hospitalization Program (PHP) and Intensive Outpatient Program (IOP) come in.
At Clarity Clinic, we offer specialized PHP and IOP programs in Chicago designed for individuals struggling with severe anxiety and stress. These structured programs provide a safe, supportive environment where you can participate in daily therapy sessions, learn coping strategies, and practice evidence-based treatments that target both the mind and body.
Both our PHP and IOP treatment programs incorporate proven approaches for anxiety treatment and stress management, including individual therapy, group therapy, mindfulness-based practices, and skills training.
If you’ve searched for options like an IOP program in Chicago, a partial hospitalization program near you, or an intensive outpatient program near you Clarity Clinic is here to help. Our team of experts will work with you to create a personalized treatment plan that meets your needs and supports long-term recovery.
Request More InformationIf stress and anxiety are making daily life feel overwhelming, you don’t have to face it alone. At Clarity Clinic, our licensed stress and anxiety therapists in Chicago provide personalized care that combines proven techniques like progressive muscle relaxation for anxiety and stress, mindfulness strategies, and evidence-based talk therapy.
Whether you’re searching for a trusted therapist in Chicago, looking for therapy near you, or prefer the convenience of online therapy, our mental health clinics offer flexible options to fit your needs. Our compassionate team of therapists, psychologists, psychiatrists (MD, DO), nurse practitioners (NP), and physician assistants (PA-C), is here to help you build coping skills, regain balance, and move forward with confidence.
Take the first step today—schedule your appointment with Clarity Clinic and start your journey toward lasting relief.
Explore our Clinic Locations: Loop, River North, Lakeview Belmont & Broadway, Evanston, Arlington Heights.
Find a TherapistRelated Readings:
Is progressive muscle relaxation good for anxiety?
Yes. PMR helps calm the body, lower tension, and ease anxious thoughts.
Does progressive muscle relaxation help with stress?
Absolutely. It teaches you to release built-up muscle tension, reducing stress.
When not to use progressive muscle relaxation?
Avoid PMR if you have injuries, chronic pain, history of muscle spasms, or conditions where tensing muscles may worsen symptoms.
What is a progressive muscle relaxation script?
It’s a guided set of instructions that walks you through tensing and relaxing different muscle groups.
Can I use progressive muscle relaxation for sleep?
Yes. PMR is often used at bedtime to quiet the mind and prepare the body for rest.
Where to find a therapist for progressive muscle relaxation?
Look for a licensed therapist near you or an online therapist who offers anxiety and stress management techniques. Clarity Clinic offers both in-person and online therapists who specialize in progressive muscle relaxation!
Written By: Sam Donham, LCPC, MEd, NCC
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