Carnegie Mellon

FAQ’s About Stress

Q: What do people mean when they tell me to try a “relaxation exercise”?
A: Relaxation exercises are a series of quick (about 10 minutes) techniques that don’t require anything but you and a comfortable space, and are a great way to consciously relax your body and mind. Try the following the next time you feel anxious or stressed:

Start by loosening your clothing and remove your shoes.
Lie flat on your back, feet hip width apart, arms at your sides, palms up.
Go as limp as you can from head to foot.
Take three long, slow breaths. When you’re ready, start with your legs.
Flex the muscles of your left leg by raising it 6 to 10 inches above the floor. Point your toes slightly back toward your head. Hold this position of tension for as long as you can, about 10 seconds or so, until you begin to feel the muscles start to tremble. Then, say to yourself: “Leg, let go.” At this point, stop flexing it and let the leg drop. Let the leg rest for another 10 seconds or so, saying to yourself, “My leg feels relaxed.”
Run through the entire procedure again for your right leg. Now, start to move up your body, focusing on your Buttocks and thighs.
Tighten your buttock and thigh muscles, as tightly as you can. Hold them as long as you can - longer than 10 seconds - until you have to let go. Then release them, saying “Let go”, to yourself. Pause for 10 seconds or so and focus your attention on the relaxed feeling in those muscles, on the tension flowing out. Work up to your back by
Arching your spine, tightening all along it from your tailbone to your neck, and finish by telling it: “Let go”.
Now move to your arms. Clench each fist and hold, flexing the muscles in your shoulders and arms, then release. Next, hunch your shoulders up as tightly as you can. Hold as long as possible, then say “Let go.” Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.
Lastly, squeeze your facial muscles, then release.
Rub the palms of your hands together until you feel heat .Close your eyes and cover them with your hands. Let the heat warm them. Rest, and feel the tension flow out as you feel the warmth. Keep your eyes closed. Let your attention wander slowly over each part of your body, from legs to face, as you did in the exercise.
Keeping your eyes closed, stay in this relaxed state for the rest of the 10 minute session. Think of a very pleasant, peaceful place. Think of floating in a small boat on a peaceful lake with a soft breeze gently rocking you back and forth, back and forth. Or think of floating in space, lighter than air, weightless. Observe the pleasant, calm feelings. Tell yourself: “I am relaxed now ... My legs feel relaxed ... My buttocks, thighs, and abdomen feel relaxed ... My back arms, shoulders, jaws, face and eyes feel relaxed ... The tension has been let go.”

Q: What can happen if I don't learn to control my stress?
A: Uncontrolled stress can contribute to a variety of physical ailments, including migraine headaches, gastro-intestinal problems, depression, chronic muscle aches, high blood pressure and others conditions. In addition, unabated stress can affect one's ability to function personally and professionally.

Q: Is Stress always bad?
A: NO! Stress is energizing, motivating, and even lifesaving at times. The human stress response fuels us for athletic events, "pressures" us to earn money for food and movies, and yanks us out of harm's way when a car is coming at us at 60 M.P.H. Good stressors, called eustress, are situations and events that we think of as positive, but which still trigger the stress response. These happenings can include earning a good grade, graduating, working at a new job, making more money, getting married, and even going on vacation. These good things are stressful because they involve a change in the way we act and/or think about things. Without some stress in our lives, we would get very little accomplished!