Brian Seaward’s 2018 text, “Managing Stress,” pages 451 to 478, exhibits a modified version of Jacobson’s relaxation technique. The relaxation process manifests 12 steps needed to relax different body parts, including the face, jaws, neck, shoulders, hands and forearm, abdominals, lower back, buttocks, thighs, calves, and feet. Trying the process shows how muscular relaxation could help handle classwork, domestic, or work engagement stress. Thus, following the guideline in the book helps one feel calm and relaxed despite daily challenges.
While it is possible to enhance one’s physical and psychological well-being through exercise and psychological conditioning, I was sceptical at the start of the relaxation process. Firstly, I did not know relaxing muscles could positively impact my body and mental state. However, the procedure’s step-by-step practice compels one into a meditative state. For instance, following Jacobson’s technique helped me focus on various body parts, feel my muscles at ease, and forget distractions (Smith, 2022). Although contracting the muscles at each step was hectic, reducing the tension at various stages created harmony in my body. Hence, the relaxation process helped me realize the cause of my tension and stress.
Jacobson’s procedure is gradual and encompassing. Firstly, I felt my body relax steadily over time with each contraction and relaxation. Consequently, the slow-paced nature allowed me ample time to think about myself. Further, I could condition my mind and feelings whilst contracting my muscles at 100%, 50%, and 5%. As a result, the muscle tension and release processes were reflected in my mind, easing the pressure I was previously enduring. While the various aspects facilitating my anxiety did not necessarily disappear, being more present was an excellent starting point for learning to respond to stressful situations (Ferendiuk et al., 2019). Therefore, my relaxation experience showed me that physical and mental conditioning was an excellent tool for coping with stress and other life challenges.
The conception of different therapeutic procedures is informed by necessity. Towards the end of my relaxation process, I realized what Jacobson must have seen when he came up with his modified process in the text. For instance, my mind and body changes manifested a deep sense of rejuvenation and renewal. Clearly, concentrating, tensing, and relaxing different sections make one more aware of their body and physical feelings. Moreover, I started feeling lighter and more energized while my mind gained more clarity and focus. The processes’ restorative nature was beneficial because I could handle any challenge my life presented. However, the process did not eliminate the source of stress but taught me how to respond appropriately to my challenges. Thus, Jacobson’s modified relaxation technique is a valuable coping tool for different physical and mental challenges.
Overall, Jacobson’s structured process of relaxing all body parts is a viable technique for dealing with stress and other psychological conditions. As described in the book, the procedure requires focusing on one part of the body, varying degrees of tension and relaxation at a time. While the exercises’ focus seems physical, the steps force one to condition their mind to a point akin to meditation. Therefore, the physical exercise was relaxing, renewing, and rejuvenating, even when I could not reason as usual.
References
Ferendiuk, E., Biegańska, J. M., Kazana, P., & Pihut, M. (2019). Progressive muscle relaxation, according to Jacobson, in the treatment of patients with temporomandibular joint disorders. Folia Medica Cracoviensia, 59(3). http://psjd.icm.edu.pl/psjd/element/bwmeta1.element.oai-journals-pan-pl-114544/c/oai-journals-pan-pl-114544_full-text_FMC_203-19_2010-Ferendiuk.pdf-2
Seaward, B. L. (2018). Managing stress: Principles and strategies for health and well-being. Burlington, MA: Jones & Bartlett Learning.
Smith, J. C. (2022). The psychology of relaxation, meditation, and mindfulness. In Principles and Practice of Stress Management (pp. 39–57). New York, NY: Guilford Publications.
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