Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

PROGRESSIVE MUSCLE RELAXATION

Working through the body, tense one muscle group at a time. A relaxation technique that helps you release the tension you are holding in your body and feel more relaxed and calm. The technique is simple: 1. 2. Then release the tension and notice the contrasting feeling of relaxation.

JMR TECHNIQUE

1. 2. 3. 4. 5.

Push the head back as far as it will go (against a chair) Feel the tension for 5 seconds. Bring the head down and press the chin down on to the chest for 5 seconds. Feel the tension for 5 seconds. Release , relax and feel relaxation for 10 seconds.