anxiety self-management · 18 min

Full muscle release

Full muscle release offers one bounded practice step without promising a particular feeling or outcome.

Use when: sleepless worry, preparing

How the practice works

1. Read the frame This is for building tolerance, not for escaping. You aren't doing it wrong if the feeling stays.
2. Name the situation Name one specific present situation without unnecessary identifying details.
3. Record what you notice What is one honest observation or next behaviour you choose?

Primary source: Origin: Grounding, applied relaxation, and CBT for panic · Well studied