Progressive muscle relaxation (PMR) is a mind and body exercise in which individuals gradually tighten and then release different muscle groups. Kids and teens find this method engaging as it turns relaxation into a playful activity. The structured nature of PMR also provides a sense of control, which makes it appealing to younger individuals who may struggle with traditional relaxation techniques.
The Progressive Muscle Relaxation (PDF) handout helps kids and teens easily learn a simple version of PMR tailored to their age so they can get better at handling stress, feel happier, and become more resilient. It provides a step-by-step guide for PMR, which can be done in just 5-10 minutes. There are two techniques: one with 2 steps and a longer one with 14 steps. Quick tips are also included along with the benefits, encouraging kids and teens to give it a try.
Using this worksheet more often can assist kids and teens in handling both the physical and mental impacts of stress, which reduces anxiety, improves sleep at night, and relieves neck pains and headaches.
To address any lingering tension or anxious thoughts, parents and teachers can suggest the EFT tapping technique using the Emotional Freedom Technique (PDF) Tapping handout. For example, they can integrate this practice during short breaks between classes or on weekend mornings when they have a bit more time to focus on self-care.
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References:
- Jarraya, S., Jarraya, M., & Engel, F. A. (2022). Kindergarten-based progressive muscle relaxation training enhances attention and executive functioning: A randomized controlled trial. Perceptual and Motor Skills, 129(3), 644-669. https://doi.org/10.1177/00315125221080334
- Nickel, C., Lahmann, C., Tritt, K., Loew, T. H., Rother, W. K., & Nickel, M. K. (2005). Stressed aggressive adolescents benefit from progressive muscle relaxation: A random, prospective, controlled trial. Stress and Health, 21(3), 169-175. https://doi.org/10.1002/smi.1050
