PTSD Workbook for Teens by Libbi Palmer

Author:Libbi Palmer
Language: eng
Format: mobi, epub
ISBN: 9781608823239
Publisher: New Harbinger Publications
Published: 2013-01-20T05:41:24+00:00

tightening and relaxing all your muscles

Tighten all of your muscles at one time. Hold them for a few seconds and then relax. Repeat this tightening and relaxing three to five times until your whole body feels relaxed.

tightening and relaxing specific muscles

Many people have tension in specific areas of their bodies. If you notice that you have a specific area of tension, you can tighten and relax just that area of tension. Tighten the muscles, hold them for a few seconds, and then relax.

for you to do

Practice each of these skills a few times a day for a few days each, and answer the following questions.

Progressive muscle relaxation:

What did you like about this skill?

What didn’t you like about this skill?

For what situations might you use this skill (for example, After going to bed to help me go to sleep)?

Tightening and relaxing all your muscles:

What did you like about this skill?

What didn’t you like about this skill?

For what situations might you use this skill (for example, Before getting out of my car after getting to school)?

Tightening and relaxing specific muscles:

What did you like about this skill?

What didn’t you like about this skill?

For what situations might you use this skill (for example, Before starting on a math quiz that I am nervous about)?

…and more to do

There may be times when you want to use your skills without anyone else noticing. For these relaxation skills, think about how you could do them without anyone else noticing, and answer these questions:

How could you do this so that no one else will notice?

For what other situations might these skills be helpful?

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