Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a stepwise technique to relax different muscle groups in your body with the goal of reaching a state of deep relaxation.   Learning how to relax and keep tension low in your body can be very effective in managing pain and anxiety.   You are invited to follow a guided exercise that takes about 15 minutes that I have recorded for your convenience.

It really works best if you set aside some time for this when you won’t be interrupted.  Perhaps you want to put a  “Please do not disturb” sign up, or just ask your family or housemates to not interrupt you for 15 minutes.   Sit comfortably in a chair  (ideally  one with armrests) and follow these instructions: Click here.  Please do not listen to the recording while driving !


Crisis numbers:

  • Alliance Behavioral Healthcare 24-hour crisis and information line: 800-510-9132
  • Durham County Crisis line for domestic and sexual violence: 919-403-6562
  • Holly Hill Crisis Assessment: 919-250-7000
  • National Suicide Hotline: 800-784-2433
  • UNC Department of Psychiatry Services (day): 919-966-5217
  • Orange and Person Country Mobile Services: 877-967-8844
  • Triangle Springs 24/7 Mental or Substance Use Crisis Services:  919-372-4408



For appointments or questions call 919-998-9177