Progressive Muscle Relaxation and ADHD

Progressive Muscle Relaxation (PMR) for ADHD Women: An Underutilized Tool for Stress Management

Introduction

If you’re a woman with ADHD, you are likely often overwhelmed and anxious. If you're a woman with ADHD, you're probably often overwhelmed and anxious. Dealing with emotional dysregulation, handling sensory sensitivity, and just trying to keep everything together can seem like a never-ending cycle of tension. But what if there was a simple, effective technique that could help you find some calm amidst the chaos? That's where Progressive Muscle Relaxation (PMR) comes in.

Developed in the 1920s by Edmund Jacobson, PMR is a technique that involves tensing and then relaxing different muscle groups in the body to release tension and achieve a state of calm.

Despite its potential benefits, PMR is not widely known or utilized, particularly among ADHD women and autistic individuals. Let’s explore why PMR works, how it can be adapted for neurodivergent individuals, and why it might just be the stress management tool you've been missing.

What is Progressive Muscle Relaxation?

PMR is used as a relaxation exercise, but for adhd (and autistic women) it can be a way to connect to your body and mind to manage stress. It operates through two main processes:

Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in your body. This helps you relax and manage stress better. Here’s how it works:

• • 1. Top-Down Processing: This means you consciously tell your muscles to relax. For example, you might notice your shoulders are tense and decide to relax them. You’re using your mind to control your body.
    2. Bottom-Up Processing: This happens when relaxing your muscles sends calming signals back to your brain. So, when you relax your muscles, your body tells your brain that you’re calm, which can help you feel more relaxed overall.
    3. Learning to Feel Relaxation: By practicing PMR regularly, you learn what relaxation feels like in your body. This helps you become more aware of tension and relaxation. You start to notice physical sensations you might not have been aware of before.

Overall, PMR helps you understand and control your body's response to stress, making it a useful tool for reducing anxiety and improving emotional well-being.

Why PMR is Ideal for ADHD Women and Autistic Women

You might be thinking, “Sure, relaxation sounds great, but how does it actually help me manage my ADHD symptoms?” The answer lies in how PMR directly addresses some of the core challenges faced by ADHD women and autistic individuals:

• Emotional Regulation: It’s common for ADHD women to feel overwhelmed by their emotions. PMR helps by promoting relaxation and enhancing awareness of bodily sensations, allowing you to recognize better and your feelings.  Focusing on the tension and release of muscles can calm both your mind and body, making emotional regulation easier.
• Stress Reduction: When stress strikes, our bodies often go into a "fight-or-flight" mode, keeping us in a state of high alert. PMR helps shift the body into a state of relaxation by activating the parasympathetic nervous system, which lowers overall stress levels and improves emotional resilience.
• Anxiety and Depression: If you struggle with anxiety or depression, PMR can be beneficial. Regular practice promotes a sense of calm and relaxation, reducing physical tension and interrupting negative thought patterns. This contributes to a more balanced mood and improved emotional well-being.
• Alexithymia and Interoception: For many ADHD and autistic individuals, sensing internal bodily states (interoception) and identifying emotions (alexithymia) can be challenging. PMR enhances interoceptive awareness, helping you become more attuned to your feelings and reducing the difficulties associated with alexithymia.

Integrating PMR into your self-care routine can improve emotional regulation, reduce stress, and enhance your overall mental and physical well-being. It’s simple, accessible, and, most importantly, effective.

Real-Life Benefits: What the Research Says

Research has shown that PMR can be beneficial for neurodivergent individuals. Here’s a look at what some studies have found:

A study by Kang et al. (2019) demonstrated that children with autism who practiced PMR regularly experienced significant reductions in anxiety and improved sleep quality.

A study by Cortese et al. (2020) found that a relaxation training program incorporating PMR techniques significantly improved sleep onset latency and overall sleep quality in children with ADHD.

Research by Sciberras et al. (2014) showed that PMR helped decrease "hyperactivity" in children with ADHD.

Research by Panepinto et al. (2018) demonstrated that PMR, along with mindfulness practices, improved self-regulation in adolescents with ADHD, helping them manage impulsivity and enhance emotional control.

How to Make PMR More Accessible and Effective

To help ADHD women and autistic individuals make the most of PMR, consider these tips:

It can be boring

One challenge in using PMR with individuals with ADHD is maintaining engagement and consistency. Adhd women can find it challenging to follow through with relaxation exercises, especially if they have trouble with sustained attention or boredom.

Incorporating PMR into your daily routine, like practicing it before bed or during a break at work, can help ensure consistent practice and maximize its benefits.

Individuals may have sensory sensitivities that can make certain aspects of PMR challenging, so it's best to start small and see how it goes. If verbal audio instructions are hard to follow, clear, simple instructions and visual aids can make PMR more accessible. I used PMR successfully with children of all ages for a decade and adapted it to various learning disabilities and forms of neurodivergence.

Strategies to address this include shorter, more frequent practice sessions, integrating PMR with other enjoyable activities, or using technology-assisted programs (e.g., apps) to guide relaxation.

How to Practice Progressive Muscle Relaxation

Getting started with PMR is simple. Here’s a quick guide to what a script sounds like:

1. Find a Comfortable Position: Sit or lie down in a quiet, comfortable space. Close your eyes and take a few deep breaths.
2. Follow the PMR Script:
   • Hands and Arms: Clench your fists tightly. Hold for 5 seconds, then relax for 10 seconds.
   • Face: Scrunch up your face, squeezing your eyes shut. Hold, then relax.
   • Neck and Shoulders: Raise your shoulders towards your ears. Hold, then relax.
   • Chest and Back: Take a deep breath, arch your back slightly. Hold, then relax, exhaling slowly.
   • Stomach: Tighten your stomach muscles. Hold, then relax.
   • Legs and Feet: Point your toes and tighten your leg muscles. Hold, then relax.
3. Relax and Reflect: After completing all muscle groups, take a moment to scan your body. Notice any remaining tension and imagine it dissolving with each breath. When ready, open your eyes and feel the relaxation.

Remember you need to listen to an audio to do this.

Listen to an audio.

Frequency and Expected Results

To see real benefits from PMR, practice it at least three times a week. Regular practice can lead to:

• Improved Emotional Regulation: Increased body awareness can enhance your emotional response management.
• Reduced Alexithymia: Improved bodily awareness can help you better identify and describe your emotions.
• Enhanced Interoception: A stronger connection to your internal bodily states can be especially beneficial for ADHD and autistic individuals.
• Improved Sleep Quality: Increased body awareness can help identify physical tension or discomfort that may interfere with sleep, allowing for relaxation techniques that promote better rest.
• Reduced Anxiety: By tuning into your body’s signals, you can recognize the early signs of anxiety and implement calming strategies more effectively, preventing escalation.
• Better Stress Management: Greater awareness of bodily responses to stress, such as muscle tension or changes in breathing, can help you employ stress-reduction techniques more quickly and effectively, leading to better overall stress management.

Conclusion

Progressive Muscle Relaxation is a practical yet often overlooked tool for managing stress, improving emotional regulation, and enhancing overall well-being in ADHD women and autistic individuals. With regular practice and a few adaptations, PMR can become a valuable part of your stress management toolkit.

Get Started Today!

Consider trying a guided PMR audio to kick-start your practice. Begin to enjoy the benefits of this simple, effective technique and discover a calmer, more focused life.