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Managing Stress With Progressive Muscle Relaxation

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Progressive Muscle Relaxation (PMR) is a stress management technique that involves tensing and then relaxing your muscles. The reason it’s called “progressive” is because it requires gradually working through different muscle groups in a systematic sequence.

The Managing Stress With  Progressive Muscle Relaxation handout serves as a beginner-friendly guide to PMR. It starts by explaining the science behind the technique, including its positive effects. Most importantly, it lists 5 helpful PMR strategies, such as finding your zen zone and creating a calming playlist.

In addition to its stress-relieving effects, study shows that PMR has a positive impact on depression and anxiety. For a 5 to 10-minute PMR session with detailed steps, we recommend downloading our Progressive Muscle Relaxation handout.

This handout is included in our 39-page Stress Management Handouts Bundle, which provides a wide variety of stress relief activities.

*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.

Want more resources like this? Check out our full catalog of stress management worksheets and handouts.


  1. Casman, & Nurhaeni, N. (2018). Best Effect of Progressive Muscle Relaxation (PMR) on Children: A Systematic Review. Proquest. https://doi.org/10.5220/0008199200120017
  2. Toussaint, L., Nguyen, Q., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J. K., & Sirois, F. M. (2021c). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-based Complementary and Alternative Medicine (Print), 2021, 1–8. https://doi.org/10.1155/2021/5924040
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  • File: PDF
  • Size: 8.5" x 11"

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